To do away with bad cholesterol
and diet prevents our body from experiencing some chest pains in the future. If
we always have bad cholesterol in all our food ingestion, it will become
impossible for us to indulge in healthy eating. The heart needs foods that will
make it healthy in order to block away any future attacks and pains.
Your heart and food-
The major kinds of fats in the
foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty
acids. Saturated fats and trans fats raise blood cholesterol. Dietary
cholesterol also raises blood cholesterol. A high level of cholesterol in the
blood is a major risk factor for coronary heart disease, which leads to heart
attack, and also increases the risk of stroke.
Limit foods high in saturated
fat, trans fat and/or cholesterol, such as whole-milk dairy products, fatty
meats, tropical oils, partially hydrogenated vegetable oils and egg yolks.
Instead choose foods low in saturated fat, trans fat and cholesterol. Here are
some helpful tips:
Eat a variety of fruits and vegetables.Eat a variety of grain products, including whole
fish at least twice a week, particularly fatty fish.Include
fat-free and low-fat milk products, legumes (beans), skinless poultry and
fats and oils with 2 grams or less saturated fat per tablespoon, such as
liquid and tub margarines, canola, corn, safflower, soy bean and olive
Choosing healthy fats and oils-
Saturated fats and trans fats are the main dietary factors in raising
blood cholesterol. The main sources of saturated fat are foods from
animals and some plants and to include also the coconut oil.
On the other hand, trans fats are
unsaturated, but they can raise total and LDL ("bad") cholesterol and
lower HDL ("good") cholesterol. Trans fats result from adding
hydrogen to vegetable oils used in commercial baked goods and for cooking in
most restaurants and fast-food chains. Examples of which are as follows:
Cookies, crackers and other
commercial baked goods made with partially hydrogenated vegetable oils may
be high in trans fat.
French fries, donuts and
other commercial fried foods are major sources of trans fat in the diet.
Polyunsaturated and monounsaturated fatty acids are two
types of unsaturated fatty acids. Polyunsaturated fats tend to help your body
get rid of newly formed cholesterol. Thus, they keep the blood cholesterol
level down and reduce cholesterol deposits in artery walls. Recent research has
shown that monounsaturated fats may also help reduce blood cholesterol as long
as the diet is very low in saturated fat. Examples of polyunsaturated fats are
safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds and
monounsaturated fats are olive, canola and peanut oils and avocados.
Plenty of fiber-
Fiber is important for the health of the digestive system
and for lowering cholesterol. Foods containing fiber often are good sources of
other essential nutrients. Depending on how they''re prepared, these foods can
also be low in trans fat, saturated fat and cholesterol. Fruits,
vegetables, whole-grain, high-fiber foods, beans and legumes are good
sources of both soluble and insoluble dietary fiber.
When eaten regularly as part of a diet low in saturated
fat, trans fat and cholesterol, soluble fiber has been associated with increased diet quality and
decreased risk of cardiovascular disease. Soluble or viscous fibers modestly
reduce LDL cholesterol beyond levels achieved by a diet low
in saturated and trans fatty acids and cholesterol alone. Oats have
the highest proportion of soluble fiber of any grain. Foods high in soluble
fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits,
strawberries and apple pulp.
and fruits are rich in nutrients, low in calories and high in fiber. Therefore,
diets high in vegetables and fruits meet vitamin, mineral and fiber needs
without adding a lot of calories. We are still learning whether it is the
vegetables and fruits themselves, or the foods that you avoid eating by
eating vegetables and fruits, that are associated reducing cardiovascular
risk. Either way, diets rich in vegetables and fruits have been shown to lower
blood pressure and improve other cardiovascular disease risk factors.
Our cooking must be more on stir frying and sautéing using
olive or canola oils. In vegetables, the best way to cook them is by steaming
in order to preserve its nutrients. In chicken, it is more advisable when you
cook them to skin out the meat because chicken skins are very high in
cholesterols. Baking fish are is more suitable than frying it. On side
dressings, cream sauces are much wiser to use than butter. Vegetable salads are
more palatable to the appetite if a dash of lemon juice is added or using
seasonings that will enhance its flavor.
Changing your food eating habits into a healthier one will
not only enhance the body metabolism but also prevents the body from any
illnesses and cardiovascular diseases. A healthy body make us strong and
mentally aware and smart at all times which will lead to sound judgment and