Archive for the ‘Cholesterol & Fats’ Category
Obesity is one of the most common diseases of this present century but when you are obese then you have to give your diet a serious thought as your health gets badly affected if you start gaining weight being an obese if you don’t think sensibly. Before setting your diet plan you must consult with your doctor and become aware of the current condition of your body.
Getting aware about the metabolic rate and the amounts of fat or calories that you burn on a daily basis is an important criterion to know before deciding on your diet plan. But while having your food on a daily basis you must not keep on thinking about the amounts of calories you intake each time you have food but do not forget to curtail all the high fat and high calorie food from your diet chart. Having sugar free food should also be a concern.
Barley is a type of a whole grain. It is said to have originated in south East Asia. It contains very high levels of selenium and dietary fibre. Barley is known to help reduce LDL levels in blood as it contains a compound called beta glucan. It is also known to stabilise blood glucose levels.
It has been approved by the FDA that barley can reduce the risk of coronary heart disease. Barley and other such whole grains are needed by the body on an everyday basis as the body cannot function properly below a minimum level of fibre supply.
Including barley in your everyday diet can decrease your levels of high cholesterol in the blood and thereby help in reducing the risk of developing heart disease and can prevent the occurrence or further development of heart diseases and related problems like stroke, etc. It is generally consumed in the form of flour.
TLC stands for therapeutic lifestyle changes. The TLC diet is recommended by the American Health Association for lowering high cholesterol. According to the TLC diet, the total fat you consume in a day should not exceed more than 25 % of the total calories ingested.
The saturated fat should constitute less than 7% of the total calories. Polysaturated fat can make for a maximum of 10% of the total calories you intake in a day. Monosaturated fat, which is known to be less harmful than polysaturated fat, should not account for more than 20% of the total calories.
From the remaining portion, 50-60% should be covered by carbohydrates and up to 15% should be accounted for by proteins. Cholesterol must not exceed 200mg/dL. A balanced TLC diet comprises of healthy foods like lean meat, fish, eggs, vegetables, fruits and whole grains. You should consult your nutritionist or dietician for a detailed custom made TLC diet for you.
Do you suffer from the problem of high cholesterol? If yes, then salmon is the answer. Cholesterol is of two types, high density cholesterol (HDL) and low density cholesterol (HDL). While LDL is bad for your health, HDL on the other hand, is known to be beneficial. Altering your diet in a way that you replace your intake of LDL increasing foods by those which promote HDL levels can create a significant improvement in heart related problems.
Salmon is a very rich source of omega 3 fatty acids which boost the levels of high density cholesterol. This fish is easily available in most parts of the world, especially the coastal areas. Besides eating salmon, you can also take salmon oil supplements. However, you must not combine them with blood thinning medications. In order to reduce your blood cholesterol you can also consume other sources of omega 3 fatty acids like tuna.
Most processed foods are laden with sweeteners, salts, artificial flavours, factory-created fats, colourings, chemicals that alter texture, and preservatives. But the trouble is not just what’s been added, but what’s been taken away.
Processed foods are often stripped of nutrients designed by nature to protect your heart, such as soluble fibre, antioxidants, and “good” fats. Combine that with additives, and you have a recipe for disaster.
Trans fats are mostly found in moist bakery muffins and crispy crackers, microwave popcorn and fast-food items like French fries and pizzas. Even the stick margarine you may rely on as a “heart-healthy” alternative to saturated-fat-laden butter. Once hailed as a cheap, heart-friendly replacement for butter, lard, and coconut oil, trans fats have, in recent times, been denounced by one Harvard nutrition expert as “the biggest food-processing disaster in U.S. history”.
Research now reveals trans fats are twice as dangerous for your heart as saturated fat, and cause an estimated 30,000 to 100,000 premature heart disease deaths each year.
Triglycerides are fatty deposits that are stored within your body. They are the most common fat in your blood and a major source of energy as well. It is normal for your blood to contain triglycerides, but too much can cause circulatory problems. Excess of triglycerides in the blood can act as sludgy, thick substances, which may increase the possibility of clotting and blockage.
To lower triglyceride level, we can take the following actions:
• Lower carbohydrate intake
• Lead an active lifestyle
• Follow a healthy diet
• Eat high-fiber foods
• Limit sugar intake
• Avoid transfats and hydrogenated oils
• Limit alcohol consumption
• Eat Vitamin C and Omega-3 rich foods or take supplements
• Avoid overeating
• Eat more healthy lean high protein foods
• Switch from high glycemic carbohydrates to a low glycemic diet
• Replace some of the saturated fat and trans fat with good fat
• Lower total dietary fats to 20% to 30% of calories
• Add 30 minutes of moderate exercise a day
Superfoods are healthy foods that can have many health benefits, including lowering your cholesterol.
Oats: Many studies have found that increasing the dietary intake of oat products as well as legumes and other high-fibre foods play a significant role in decreasing “bad cholesterol” (LDL) levels.
Sterols and stanols: Recent researches indicate that sterols and stanols, natural substances found in many plants, including fruits, vegetables, legumes, nuts and seeds can significantly reduce LDL levels by blocking cholesterol absorption and preventing it from getting into the bloodstream.
Virgin olive oil: Monounsaturated fats, as found in extra virgin olive oil, as well as canola oil, avocados, peanuts and tree nuts can help lower your LDL and raise your HDL levels.
Blueberries: These berries contain powerful antioxidants called ‘pterostilbene’ that also helps in lowering LDL cholesterol. When volunteers in a 2004 USDA study added barley to the standard American Heart Association diet, LDL-cholesterol levels fell by up to 17 percent.
The fattier the fish, the better they are. Fatty fish such as mackerel, salmon, sardines and herring contain high amounts of the heart-protecting omega3 fatty acids. However, it is important to note that although some fish in general contain more fat, some fattier fish like farmed salmon contain higher levels of PCBs – harmful chemicals, which were banned in 1977. Therefore, instead of choosing a fattier fillet, look for wild fish, which still offer good source of omega 3 fatty acids. To be on the safer side, avoid seafood to lower blood cholesterol.
Seafood in general contains a high level of cholesterol; however it is low in saturated fats. Cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Fish oil supplements are good for health. People with documented heart disease take fish oil supplements with their doctor’s consent. However, many people including children take them unnecessarily causing adverse health effects.
Fats help in nutrient absorption, nerve transmission, maintaining cell membrane integrity, and so on. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Some fats promote our health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
Two fats are considered “bad”: Trans fatty acids and saturated fat. Trans fatty acid is created when manufacturers turn liquid oil into more solid fats like margarine. Saturated fats occur naturally in all fatty foods, but mostly in meats, dairy products, palm and coconut oil. Saturated fat raises both LDL (bad) cholesterol and HDL (good) cholesterol, while Trans fats only raise LDL cholesterol. Only two-percent of our calories come from Trans fat, while 13 percent comes from saturated fat. Saturated fat is in so many of our popular foods: Pizza, hamburgers, ice cream, cheese, and many such other food items.