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Get the Jump on Heart-Healthy Living
There are two kinds of cholesterol. LDL, the bad cholesterol, clogs arteries and increases the risk of heart disease and stroke. Saturated fats found in beef, lamb, pork, lard, poultry, butter, milk and cheeses can raise your LDL. The good cholesterol [link widoczny dla zalogowanych], HDL, helps clear clogged arteries. Polyunsaturated and monounsaturated fats, along with regular exercise, can help raise HDL levels.
The body makes about 75% of your blood cholesterol. The rest comes from the food you eat. Learn to eat smart. Choose fats that are heart-healthy and cut back aggressively on saturated fats and trans-fats. Lower your cholesterol by eating plenty of whole grain products, fresh fruits and vegetables, foods high in fiber [link widoczny dla zalogowanych], low-fat dairy, lean protein and unsaturated fats.
Read on
Lowering Cholesterol with a Heart-Healthy Diet
How to Lower Bad Cholesterol
Good Nutrition for Fitness
FamilyDoctor.org, Cholesterol: What Your Level Means (accessed 1/11/10)
Sources:
American Heart Association, Cholesterol (accessed 1/11/10)
These tips should help you keep your cholesterol under control. If your levels are already in check, take a look anyway. It never hurts to eat well and get plenty of exercise.
Whether your goal is to manage cholesterol levels or to optimize health and fitness, follow a diet high in fiber, whole grains, fresh fruits and vegetables, and low-fat dairy products. Limit saturated fats, exercise regularly, and if you smoke [link widoczny dla zalogowanych], quit.
Start Eating Heart-Smart
Limit your total fat intake to no more than 25 - 30 percent of your daily calories. Reduce your intake of saturated fats, found mostly in animal foods. Plant foods with saturated fat include coconut and palm oils.Limit trans-fats to two grams a day. They're formed during the hydrogenation of shortening and margarine and can be more harmful than saturated fats. Choose soft or liquid margarines over stick forms or butter, and stay away from too many highly processed snacks.Choose polyunsaturated and monounsaturated fats found in trout, salmon, avocados, olive oil, nuts, seeds and vegetable oils such as canola, soy, sunflower, corn, olive and safflower. Use extra-virgin olive oil. Lighter olive oils are lighter only in color, not calories or fat.Choose a diet rich in whole-grain and high-fiber foods, fresh fruits and vegetables, beans and legumes, and low-fat dairy products.Add oatmeal and oat bran to your diet. The soluble fiber in oatmeal reduces LDL cholesterol. One banana and one and a half cups of cooked oatmeal provides 10 grams of fiber.Walnuts and almonds reduce blood cholesterol and help keep blood vessels clear and healthy. They're also high in fat and calories. Try substituting them for meat or cheese in your salad.Omega-3 fatty acids, found abundantly in mackerel, trout, sardines, tuna and salmon, have been shown to reduce the risk of high blood pressure, heart attacks, and high cholesterol.Exercise regularly and maintain a healthy weight, especially if your waistline is large (more than 40" for men and more than 35" for women), a body type more prone to heart disease.
Mayo Clinic, High Blood Cholesterol (accessed 1/12/10)
This soft, waxy substance helps build new cells, insulate nerves and produce hormones. But too much cholesterol in the blood is a major risk factor for heart disease and stroke. Your risk increases if you have a family history of heart disease, are overweight and inactive, follow a diet rich in saturated fats, have high blood pressure, or smoke.
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