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Hello Fit-NOW Friends!
I came across the following article on Web MD written by Kathleen M. Zelman, MPH, RD, LD. I was actually quite surprised by some of the details. The article was not dated; however, she mentioned February being Hearth Health Month, so it is a few months old. If you have high cholesterol, I encourage you to do your own research and find ways that can help you get healthy.
Is your diet heart-healthy? Even if you don't have any signs, symptoms, or family history of heart disease, it is important to eat a heart-healthy diet.
High blood cholesterol doesn't happen overnight; it develops over time. And it's a culprit to developing heart disease.
The CDC estimates that more than 35 million American adults are at risk for heart disease with cholesterol levels of 240 mg/dl or higher.
When it comes to cholesterol sabotage, foods high in saturated and trans fats top the list.
February is Heart Health
Month and the perfect time to take a good look at your diet and see if
you are eating too many of the wrong kinds of foods that can increase
LDL (bad) cholesterol levels or lower HDL (good) cholesterol.
Familiar saboteurs include butter, lard, fast foods, junk foods,
high-fat meats, cream, liver, and hidden trans fats in baked goods and
processed foods such as crackers.
Because diet is so important to heart health, you can prevent or manage heart disease
with your knife and fork. To help you improve your heart health, WebMD
asked nutrition experts for cholesterol-raising foods that might be
surprising and one that often gets blamed but doesn't deserve it.
Eggs Are Not The Enemy
If you think eggs belong on the avoid list, think again.
"Foods high in saturated fat can increase cholesterol more than
foods high in cholesterol, like eggs," says Columbia University
nutrition researcher Wahida Karmally, DrPH, RD.
The American Heart Association (AHA) recommends getting no more
than 300 milligrams (mg) of cholesterol per day and says an egg a day is
OK for healthy adults.
People see the egg as an icon for high cholesterol because one
large egg contains 186 mg cholesterol but only 1.6 grams (g) of
saturated fat. Studies show that saturated fat is much worse than
dietary cholesterol at raising blood cholesterol levels.
Red meat shares the same negative press. "There is a common
misconception that red meat is not allowed, but if it is lean and the
portion is 3 ounces, it is acceptable," says Karmally. The AHA
recommends choosing trimmed, lean beef and eating no more than 6 ounces
per day.
- Ground turkey. Even when ground turkey is labeled as 85% lean, it has 12.5 grams of fat in a 3-ounce portion, says Christine Rosenbloom, PhD, RD, Georgia State University nutrition professor emerita. Her advice: Ground turkey breast can be a heart-healthy substitute for ground beef, but watch the portion size because it's not without fat."
- Added sugars (such as table sugar or high fructose corn syrup). One of the biggest surprises is that added sugars in processed and prepared foods are associated with decreased HDL levels. A study published in The Journal of the American Medical Association in April 2010 found an association between added sugars and blood lipid levels and discovered adults averaged 21 teaspoons of added sugars daily. "Increased added sugars are associated with blood cholesterol levels and heart disease risk," says Leslie Bonci, MPH, RD, author of Guide to Better Digestion. Everyone would benefit by reducing the amount of added sugars in the diet because they can also lead to obesity and type 2 diabetes, Bonci says. The AHA recommends getting no more than 100 calories from added sugars on a 2,000 calories-per-day diet.
- Mashed potatoes. "Most mashed potatoes, especially at restaurants, include hefty portions of butter, cream, whole milk, sour cream, and/or cream cheese, turning a perfectly healthy potato into a saturated fat bomb," says American Dietetic Association spokeswoman Marissa Moore, MBA, RD. Order a plain baked potato and top it with vegetables, salsa, or low-fat sour cream. Another option: Enjoy the natural sweetness of a vitamin A-rich plain baked sweet potato.
- Pizza. Just one slice of plain pizza has 10 grams of fat and 4.4 grams of saturated fat -- and we all know that one slice without any pepperoni is not the usual order. Stick to one slice and top it with lots of high-fiber, filling vegetables.
- Whole-fat dairy products. "Dairy foods are nutrient-rich, loaded with calcium, protein, vitamins, and minerals, but if your choice is full-fat, you could be getting a hefty dose of saturated fat," says nutrition consultant and author Elizabeth Ward, MS, RD. For example, one cup of Fage Total Plain Classic Greek yogurt has 18g saturated fat, but if you choose their 0% variety, it has no fat. When you choose nonfat or low-fat, you get all the nutritional benefits without the extra calories or fat. If you love full-fat cheese, "portion control is the answer," Ward says.
- Plant foods from the tropics. Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter all sound healthy but they are the only plant foods that contain saturated fat, says Connie Diekman, Med, RD, Washington University nutrition director. "Read labels for these terms and enjoy them in small doses so they won't sabotage your cholesterol level," she says. Karmally calls pina coladas "heart attack in a glass -- there are 602 calories and 20 grams saturated fat in a 12-ounce glass." And Moore says, "Don't forget about chocolate, when eaten in excess can lead to increased cholesterol levels."
- Ghee (clarified butter). In India, ghee is associated with healthful eating and honoring your guests but it is very high in saturated fat, just like butter, says Karmally. "It is also high in palmitic acid which is artery clogging." Use heart healthy olive oil or a trans fat-free margarine instead of ghee.
- Pie and pastries. "Flaky crusts, streusel topping, custard filling, cheese filled pastries -- these all promise a hefty dose of saturated fat because they often include butter, shortening, cream, cream cheese, and/or whole milk," Moore says. It is the butter or shortening that makes the crust so nice and flaky. Choose fruit pies and eat mostly filling and only a few bites of the crust for a lower-fat and calorie treat.
- Movie theater tub popcorn. Regal Cinema's medium-sized popcorn has a whopping 60 grams of saturated fat and 1,200 calories. Why? Because it is popped in fats, then topped off with more fat, earning it a spot on foods that can wreck your cholesterol level. Shave the fat and calories by skipping the buttery topping and opt for a smaller portion.
Read the Label
Reading food labels can help you avoid foods high in saturated
and trans fats. To limit trans fat, avoid fried foods, foods with
vegetable shortening, margarine, and partially hydrogenated vegetable
oil.
When reading labels, keep these numbers in mind: Saturated fat
should not exceed 7% of calories and trans fats less than 1%, according
to the AHA. That's less than 16 grams saturated fat and 2 grams trans
fat on a 2,000-calorie diet.
How You Cook It Counts
It is not just about the trans fat and saturated fat content but
the way you prepare foods that can also wreak havoc on your cholesterol
level.
"Avoid fried foods, remove excess fat from meats and skin from
poultry before cooking, use nonstick pans, cooking spray, or small
amounts of vegetable oil (which does not increase cholesterol) in
preparation," Diekman says.
Your diet is not the only cause of high cholesterol. "Being overweight and eating too much is often associated with increased cholesterol levels," Diekman says.
Do yourself a favor: Get your cholesterol level checked and start making heart-healthy changes in your diet.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
Until Next time!
Keep healthy, keep safe and keep going!
Have an awesome day!
♥Fit~NOW~Girl♥
♥Fit~NOW~Girl♥
