HealthyLife Articles

Tag: diet

  • Simple Ways To Lower Cholesterol

    SELF-CARE CORNER

    Image of oats shaped in a heart.

    You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

    A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

    Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

    *Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

    *Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

    *Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

    *Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

    *Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

    *Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

    *Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

    *Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

    – Plant sterols and stanols

    – Omega-3 fatty acids (usually found in fish oil supplements)

    – Red yeast rice

    Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

    © American Institute for Preventive Medicine

  • Slash Your Cholesterol Levels

    SELF-CARE CORNER

    Illustration of a heart with a pop out illustration of a build up in an artery.

    Many people don’t really know what cholesterol is, or why it matters for your health.

    If your cholesterol levels are too high, you are at an increased risk of heart attack and stroke. This is because too much “bad” LDL cholesterol causes a hard buildup inside your arteries known as plaque. If this buildup breaks loose, it can block an artery to your brain or your heart.

    The good news is there are a number of ways to help lower your cholesterol to a healthy level. Your doctor can help you decide what you need. Medicines can help, but there are also natural ways you can slash your cholesterol. They include:

    *Don’t eat trans fats.Transfats are listed on food labels and are known to raise “bad” LDL cholesterol levels. They are found in processed foods such as doughnuts, cookies, biscuits, pies, crackers and margarines. Be sure to check the Nutrition Facts panel for trans fats and avoid them whenever possible.

    *Cut back on saturated fats.These are found in meat and dairy products. They are okay to eat in small amounts. The American Heart Association recommends up to 6 percent of your daily calories be from saturated fat.

    *Eat “good” fats. Some fats are good for your cholesterol.They include monounsaturated and polyunsaturated fats. These are found in plant foods and oils such as canola, olive, safflower and grapeseed oils. Avocado, seeds and nuts are also great sources. Fatty fish, such as salmon, also include heart-healthy fats known as omega-3s.

    *Eat colorful fruits and vegetables.Brightly colored berries, dark green spinach, orange sweet potatoes and more: colors are good for lowering cholesterol! Eat plenty of bright produce for a boost in cholesterol-lowering nutrients.

    *Cut back on sugar and refined grains.Sweets, white bread, and anything that contains added sugar should be limited. These foods don’t help your heart or your overall health.

    Sources: American Heart Association; Harvard Medical School

    When to check your cholesterol

    Your cholesterol can be checked with a simple blood test. High cholesterol has no symptoms, so you won’t know you have it unless you get checked. The American Heart Association says adults age 20 and older should have their cholesterol checked every four to six years. Some people may need it checked more often. See your doctor for regular checkups to discuss your cholesterol and other heart disease risk factors.

    © American Institute for Preventive Medicine

  • Sugar: Not So Sweet For Your Health

    HEALTHY EATING

    Image of different types of sugars.

    Cookies, cake, and candy – we all know which foods are high in sugar. Or do we?

    The average American is consuming too much sugar today, and the American Heart Association says this is hurting us. Sugar is loaded with calories, which can cause weight gain and heart problems. A high-sugar diet can also be a factor in diabetes. Sugar can cause cavities and other dental problems.

    You might be surprised to find that many regular or even “healthy” foods have a lot of sugar in them. That’s why the FDA is proposing a change to the food Nutrition Facts label that would list “added sugar.”

    What is added sugar?

    Some healthy foods contain a certain amount of natural sugar. These include fruits, vegetables, dairy, and whole grains. The sugar (simple carbohydrate) naturally occurs in the food.

    On the other hand, many packaged and processed foods contain “added sugar.” This sugar has been added to improve the taste. Many things you wouldn’t suspect, like “diet” foods, soup, yogurt, crackers, and salad dressings can contain a lot of added sugar.

    How do I spot added sugar?

    Sugar can be listed by many different names in the ingredients. So, it’s hard to know how much added sugar you’re getting. Until the nutrition label change takes place, the best thing to do is look at the sugar listing on the Nutrition Facts. Keep track of how many grams are in each serving of food and add them up each day. The AHA recommends:

    *  No more than six teaspoons (25 grams) for women per day

    *  No more than nine teaspoons (37.5 grams) for men per day

    If you eat processed or packaged foods or drinks, look at the Nutrition Facts and see how much sugar each one contains. You may be surprised at how many grams of sugar you consume, even if you’ve been watching your diet. And drinks count too – fruit juice, sports drinks, and sodas are usually loaded with sugar. In fact, a 12- ounce serving of soda contains about 38 grams (nine to 10 teaspoons) of sugar.

    Many food labels don’t list the word “sugar” in the ingredients. In fact, there are more than 50 different names for sugar! These include sucrose, dextrose, maltose, corn syrup, corn syrup solids, dextrin and maltodextrin.

    © American Institute for Preventive Medicine

  • Want To Eat Healthier?

    HEALTHY EATING

    Image of family eating dinner at the kitchen table.

    Then cook meals at home

    People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to Johns Hopkins Bloomberg School of Public Health research.

    “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all-even if they are not trying to lose weight,” according to a study in Public Health Nutrition.

    © American Institute for Preventive Medicine