cholesterol
Understand the "Bad" Fats and Go Trans Fat-Free
The "fat" information out there is confusing. Experts now recommend that we stay away from trans fats because they raise bad cholesterol and lower good cholesterol. But what are trans fats, anyway? They are the kinds of fats often found in cookies, crackers, and margarine. On ingredients lists, they show up as "hydrogenated" and "partially hydrogenated" oils.
Eat Grapes to Protect Your Heart
You've been told to cut back on your sodium to reduce your blood pressure. How about potassium? Increasing the amount of potassium you consume speeds up your body’s ability to flush sodium out. In addition to bananas, try other potassium rich foods, such as baked potatoes, sweet potatoes, orange juice, winter squash, tomato puree, lima beans, cantelope, and yogurt.
Don't Be Afraid to Eat Fat
It’s good to have a little fat in your diet. In fact, about 20 to 35 percent of your total calories should come from fat. Just keep in mind that not all fats are created equal. Try to choose “good” fats—polyunsaturated and monounsaturated fats—that can help lower your risk of heart disease by reducing your cholesterol.
Avocados Make a Heart-Healthy Treat
Most people avoid avocados because of their high fat content. In fact, most of the fat in an avocado is monosaturated fat—the “good” kind of fat that actually lowers cholesterol levels. What’s more, avocados are loaded with fiber, vitamin E, folic acid, and potassium. Look for a fruit that is slightly firm, but yields to pressure.
Eat Unsalted Peanuts to Fight "Bad" Cholesterol
The next time you’re at a baseball game, treat yourself to a handful of unsalted peanuts. While high-fat content suggests you should keep portions small, peanuts, peanut oil, and fat free peanut flour were all shown to reduce heart disease in hamsters in a joint study by the US Department of Agriculture and North Carolina State.
Include Lean Protein in Every Meal
A diet that includes moderate levels of healthy lean proteins, like skinless chicken, nuts and dairy may be better for your heart than a high carbohydrate diet.
Eat Cherries for Your Heart
In earlier animal studies, cherries were found to lower total cholesterol and triglycerides and to promote weight loss. Now a new study at the University of Texas Health Science Center shows they are high in melatonin, a natural sleep aid, which is important because inadequate sleep has been tied to an increased risk of heart disease.
Experiment with a Japanese Diet
An average Japanese diet includes three ounces a day of heart healthy fish, including tuna, sardines and salmon. As a result, death from coronary heart disease is low.
Remember to Check Your Triglycerides
Next time you get your cholesterol checked, ask your doctor to check your triglycerides as well. Like high LDL (bad) cholesterol levels, a high amount of triglycerides in the blood can increase your risk for a heart attack. The Centers for Disease Control estimates that one in five Americans have a high triglycerides level, yet few are taking medication to lower it.
A Low Thyroid May Be the Cause of Your High Cholesterol
Hypothyroidism, a low thyroid, is a common cause of elevated LDL (bad) cholesterol levels. The thyroid is a small gland at the base of the neck that secretes hormones that regulate metabolism. When it is low, it leads to weight gain in addition to elevated cholesterol.
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