In order to keep your heart strong and your cholesterol in the healthy range, consider making a few simple but significant changes to your diet. Incorporating these six so-called "super foods" into meals and snacks on a regular basis can make a big difference.
1. Oats and Fiber. High-fiber foods such as oats, oat bran, and fruits and vegetables are known to help the body decrease levels of LDL, often referred to as "bad" cholesterol. Soluble fiber seems to literally grab hold of cholesterol and, in doing so, reduce the amount that's absorbed in the intestines. And, the good news is that it doesn't take a lot of fiber to make a difference. So snack on an apple or spoon up some hot oatmeal topped with blueberries for breakfast.
2. Fish. Fatty fish, including mackerel, herring, salmon, and sardines, do more than lower cholesterol. By supplying omega-3 fatty acids, fish helps the body to reduce both blood pressure and the risk of clots. Doctors recommend eating at least two servings of fatty fish per week. You should prepare the fish by baking or grilling it. If you don't like fish, you can still derive some of the benefits by taking omega-3 or fish-oil supplements, which are available in most grocery stores, health-food stores, and drug stores.
3. Olive Oil. Replace unhealthy fats in your diet with healthy monounsaturated fats such as those found in olive oil. Drizzle it with vinegar over a salad as a dressing or pour a very small amount in a skillet and prepare fresh vegetables. The Food and Drug Administration recommends using 2 tablespoons of olive oil per day. It will help to both lower your LDL cholesterol and raise your HDL or "good" cholesterol. But be careful not to overdo it—even good fats like olive oil contain a significant amount of calories, which can pack on the pounds.
4. Sterols and Stanols. Foods fortified with sterols or stanols—substances that occur naturally in many plants, including fruits, vegetables, and legumes—are said to significantly reduce LDL levels by blocking the absorption of cholesterol into the bloodstream. Many new products, from orange juice and yogurt to snack bars and milk, are fortified with these substances. If you're serious about lowering your cholesterol, keep these choices in mind the next time you visit the supermarket.
5. Nuts. Walnuts and almonds, like certain fish, are rich in plant omega-3 fatty acids -- the good type of fat. Nuts seem not only to help lower total cholesterol but to help blood vessels retain their health. Still, a small amount—about 2 ounces or a handful a day—is plenty. Nuts are high in calories so eating too many could cause weight gain, and being overweight is detrimental to heart health. Also, look for low-salt or no-salt varieties. When consumed in moderation, nuts are indeed a super food, providing heart benefits and a healthy and satisfying pick-me-up snack. Try sprinkling some nuts and berries over a bowl of low-fat yogurt for a delicious and healthy treat.
6. Green Tea. New research is pointing toward green tea as a way to improve blood-vessel function and keep arteries in shape. Specifically, green tea is thought to enhance the health of cells that line our blood vessels, called endothelial cells. Flavonoids, a type of antioxidant that's thought to be good for heart health, are also found in green tea.
No comments:
Post a Comment