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October 21, 2013
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In Today's Issue
- 3 critical reasons you have cellulite...
- Tips To Lower Your Cholesterol (Part 1)
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
3 critical reasons you have cellulite...
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Tips To Lower Your Cholesterol (Part 1)
Dear Reader,
You know by now that high cholesterol is bad for your heart, but making the changes in diet and activity level to bring it down aren't all that easy. Even if you're taking a statin drug to lower your cholesterol, you still need to make diet and exercise changes to support the workings of the medication. A healthy heat is a key to living longer, better.
Understand that your body needs some cholesterol to work properly, but we get way too many saturated fats and cholesterol in our modern diet and they raise the levels of LDL (bad) cholesterol. The reason LDL is bad is that it can cause plaque to build up in arteries and this leads to heart disease. The HDL (good) cholesterol helps clear the bad stuff from the blood. So you want low LDL levels, higher HDL levels.
Let's start with seven diet tips that might help you get those cholesterol numbers in line.
1. Control portions, most of us eat super sized meals, with portions that are actually two times the size we should be eating. This contributes to weight gain and high cholesterol. To keep an eye on portion sizes, use your hand. A serving of meat or fish will fill the palm of your hand, a serving of fresh fruit is about the size of your fist, a serving of cooked veggies, rice or pasta should be able to fit in your cupped hands.
2. Eat healthy by filling your plate with veggies and fruit and aim for 5 to 9 servings each day to help bring down that LDL cholesterol. The antioxidants that are naturally part of these foods are likely to give the benefit in terms of cholesterol, take the place of high fat foods in your meals and contribute to keeping you at a healthy weight. Plant sterols can also help bring down LDL cholesterol.
3. Look to the sea as a heart healthy diet has fish on the menu two times each week. Fish is low in saturated fat, high in good omega-3 fatty acids that help bring down levels of triglycerides, another type of fat in the blood. Your best bets are fatty fish like salmon, tuna, trout and sardines, and don't prepare them in the deep fryer as you'll short-circuit the benefits.
4. Start the day with whole grains, as a bowl of oatmeal or whole grain cereal gives you benefits that last all day long. The fiber and complex carbs help you feel fuller, longer. They also bring down LDL cholesterol and can be a smart addition to any weight loss strategy. Beyond oatmeal there's wild rice, popcorn, brown rice, barley and whole wheat flour.
Continues below...
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Tips To Lower Your Cholesterol (Part 1) Continued...
5. Snack on nuts when you need a little something. A handful of nuts tastes great and helps lower cholesterol to boot. Nuts naturally have lots of monounsaturated fat, and this brings down LDL while leaving the HDL alone. There are several studies that find those who eat an ounce of nuts a day have lower risk of heart disease. Nuts are high in fat and calories, so you want to eat only a handful, and not with sugar or chocolate coverings.
6. Add unsaturated fats, like the ones found in canola, olive and safflower oils, as they do double duty, lowering LDL levels while helping to raise HDL. It's the saturated fats, like in butter and palm oil and trans fats that bring up LDL cholesterol. Remember, even a good fat has calories, so enjoy in moderation, as mentioned earlier.
7. More beans, fewer potatoes because while it's true you need carbs for energy, some do the body good and some may make you prone to feeling hungry sooner and increase the risk of overeating. Whole grains like brown rice, quinoa, whole-wheat pasta and beans have more fiber and bring up blood sugar more slowly. The carbs found in white bread, white potatoes, white rice and pasties boost blood sugar quickly and then drop you, so you need to eat again sooner.
You'll find more tips on bringing down those dangerous cholesterol numbers in part 2.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/cholesterol-management/ss/slideshow-lowering-cholesterol
American Heart Association info on cholesterol:
http://www.heart.org/HEARTORG/Conditions/
Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp
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