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December 14, 2010
In Today's Issue
- Weight Loss Expert Loses 70lbs of Ugly Fat...
- Improve Heart Health By Adding Fats To Your Diet...
- Overweight? Shocking Proof that it may not be your fault
Weight Loss Expert Loses 70lbs of Ugly Fat...
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Improve Heart Health By Adding Fats To Your Diet...
Dear Reader,
If you're worried about your cholesterol numbers, and looking for a natural way to get things going in the right direction, here's important news. Adding monounsaturated fats (MUFAs for short) can enhance the success of a low cholesterol diet according to a report that appears in CMAJ, the Canadian Medical Association Journal.
Monounsaturated fats are found naturally in oils like olive oil, canola oil, peanut oil, sesame oil and sunflower oil, as well as foods like peanuts, walnuts, almonds, pistachios and avocados. They're a big part of the highly regarded, heart healthy Mediterranean diet.
And while our bodies need fats to absorb nutrients, maintain cell membranes and transmit nerve impulses, it's important to understand the difference between good fats and bad fats.
Taking in too many fats, of either kind, is what leads to weight gain, heart disease and some forms of cancer. What you want is to replace the bad fats in your diet with the good kind.
Monounsaturated fats are a healthy replacement for saturated or trans fats. Like other fats, they contain 9 calories per gram.
For the study, the research team randomly assigned 17 male subjects and 7 postmenopausal female subjects who all had mild or moderate high cholesterol levels to either a high MUFA or low MUFA diet. Both diet groups ate a vegetarian diet that included oats, barley, psyllium, eggplant, okra, soy, almonds and a plant sterol-enriches margarine.
For the high MUFA diet, 13% of calories from carbs were replaced with a high MUFA sunflower oil, with the option of a partial exchange for avocado oil.
In the high MUFA diet group, levels of good cholesterol (HDL) increased 12.5%, while levels of bad cholesterol (LDL) went down by 35%. Those with low HDL and high LDL levels of cholesterol are at higher risk for heart disease according to Dr. David Jenkins of the Clinical Nutrition and Risk Factor Modification Center at Toronto's St. Michael's Hospital.
Beyond what you eat, the American Heart Association suggests some other natural
methods you might use to improve your cholesterol numbers...
Continues below...
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Improve Heart Health By Adding Fats To Your Diet... Continued...
Get at least 30 minutes of exercise on most days of the week, keep your weight
under control, limit your consumption of alcohol and don't smoke. You'll also
want to have your cholesterol checked (especially if others in your family have
high numbers) and work with your doctor to get those numbers where they should
be.
Cholesterol is a substance that is produced naturally by the body. It's a combination
of fat and steroid and is a building block for cell membranes as well as hormones
like estrogen and testosterone.
Almost 80% of the body's cholesterol is produced by the liver; the other 20%
comes from the foods you eat. Foods like meat, poultry, fish and dairy. Too much
cholesterol can build up on artery walls (the higher the number, the greater
the buildup) and over time this causes narrowing of those arteries.
The good news to come out of this research is that by making some simple changes
to your diet, as well as adopting other cholesterol lowering habits, you can
reduce your risk of disease and live a healthier, happier life. The choice is
yours.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=121503
Mayo Clinic info on dietary fats:
http://www.mayoclinic.com/health/fat/NU00262
MedicineNet info on lowering cholesterol:
http://www.medicinenet.com/cholesterol/article.htm
MedicineNet info on exercising for good health:
http://www.medicinenet.com/exercise/article.htm
MedicineNet info on quitting smoking:
http://www.medicinenet.com/smoking_and_quitting_smoking/article.htm
MedicineNet info on weight loss, the no diet approach:
http://www.medicinenet.com/weight_loss/article.htm
Original article on study in 11.08.10 issue of CMAJ:
http://www.cmaj.ca/cgi/content/abstract/cmaj.092128v2?
maxtoshow=&hits=10&RESULTFORMAT=&fulltext=
cholesterol&searchid=1&FIRSTINDEX=0&sortspec
=date&resourcetype=HWCIT
CMAJ, news release, Nov. 1, 2010:
http://www.cmaj.ca/misc/pr/1nov10_pr.dtl
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