Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.;
The Heart Foundation recommends:;
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it ;is lean and limit to 1-3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices ;nuts, seeds, avocados, olives and their oils for cooking
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.;
Ideally, a healthy plate would include servings of ; ¼ protein, ¼ carbohydrates and ½ vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.;
Health Benefits Of Eating Nuts
In general, nuts are good sources of fat, fiber and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat.
Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
Many studies have investigated the health benefits of increased nut intake.
One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss .
Yet, despite having little effect on weight, many studies have shown that people who eat nuts live longer than those who dont. This may be due to their ability to help prevent a number of chronic diseases .
For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels .
In fact, one study in over 1,200 people found that eating a Mediterranean diet plus 30 grams of nuts per day decreased the prevalence of metabolic syndrome more than a low-fat diet or a Mediterranean diet with olive oil .
Furthermore, nuts may reduce your risk of other chronic diseases. For example, eating nuts may improve blood sugar levels and lower your risk of certain cancers (
Eating nuts may help reduce risk factors for many chronic diseases, including heart disease and diabetes.
Is The Portfolio Diet Right For Me
Recent research from Toronto University has shown that the Portfolio Diet can improve blood pressure, decreasing inflammation and reduce the 10-year risk of heart disease. However, people taking cholesterol-lowering drugs were excluded from the original study, so it is not known whether the diet could produce the same level of cholesterol reduction in those on medication.
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Nuts You Should Be Eating And 7 You Shouldn’t
If you’re looking for a healthy snack, nuts might seem like a sure-fire win. But there are ways to go very, very wrong with picking up some nuts, so let’s take a look at some that are both good for you and good for the environment, some that might ruin all of your best intentions, and some that might even make you sick.
Almonds Help Lower Cholesterol And Body Fat
Adding almonds to your diet lowers your LDL cholesterol, or bad cholesterol, which is involved in creating plaques in your coronary arteries that can cause heart attacks. Almonds lower LDL in a dose-dependent manner. This means that by increasing the amount of almonds you eat, you;can further lower your LDL. Clinical diet studies show almonds can also reduce your risk of insulin resistance and diabetes. Even if you have diabetes, adding almonds to your diet can improve your sensitivity to insulin.
Almonds can also increase your likelihood of losing weight. In one study, adding 84 gm, or;about 3 ounces ;of almonds ;a day to a planned diet improved weight loss and resulted in a 14 percent . A study published in 2015 looked at cholesterol and body fat in people who ate 1.5 oz of almonds a day versus a healthy muffin with similar calories. In only six weeks, people who consumed almonds had lower LDL cholesterol by an average of 5 mg/dL. They also had less belly fat and leg fat.
There are also several studies showing eating almonds lowers body inflammation.
If you are looking to shrink your waist and improve your cholesterol, start by adding some almonds to your diet.
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What Nuts Are High In Omega
Omega-3 fatty acids are essential fatty acids that have the responsibility to protect and enhance important body functions.
Studies have shown that consumption of Omega-3 fatty acids can decrease heart disease incidence and prevent conditions such as eczema, arthritis, and certain types of cancer.
The three most common and important types of Omega-3 fatty acids are:
- Alpha-linolenic acid
- Docosahexaenoic acid
- Eicosapentaenoic acid
While the first type of Omega-3 can be easily found in plants, the other two are mainly present in animal products, fish, and algae.
However, you can get Omega-3 from flaxseed powder and vegan Omega-3 supplements.
One of the main characteristics of Omega-3 to remember is that our bodies do not naturally produce them.
Therefore, they must be consumed from the foods in your diet.
Nuts should be an essential component of a healthy diet, mainly because they are naturally rich in Omega-3 fatty acids.
Some of the best nuts that have plenty of Omega-3 includes:
- Almonds
This May Be Helpful For People With Type 2 Diabetes
People with type 2 diabetes may benefit from adding cashews to their diet.
This is partly because cashews are a good source of fiber, a nutrient that helps prevent blood sugar spikes and is thought to provide protection against type 2 diabetes.
Research on the effects of cashews on blood sugar levels is limited.
However, one study found that people with type 2 diabetes who consumed 10 percent of their daily calories from cashews had lower overall insulin levels than those who did not eat cashews.
In addition, cashews contain only 8 grams of net carbohydrates per serving, less than 2 grams of which are sugars.
Net carbohydrates are the total amount of carbohydrates in a food minus the amount of fiber and represent the net amount of carbohydrates that the body can actually absorb.
Eating cashews instead of carbohydrates and sugary foods can help lower blood sugar levels.
Nevertheless, more research is needed to determine the effects of a high cashew nut diet on people with type 2 diabetes.
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How Much Saturated Fat Is Too Much
No more than a third of your energy should come from fat, which means a maximum of 70g per day for a woman and 90g for a man. Saturated fats should make up no more than a third of this, so a maximun of 20g for a woman and 30g for a man.
Saturated fats are found in animal products, such as red meat and dairy, and foods that are made with them, such as pastries, cakes, chocolate and biscuits. They’re also found in some plant foods, including coconut oil and palm oil.
To cut back on saturated fat, replace foods that are high in them with foods containing more unsaturated fat, such as nuts, seeds, olive oil and rapeseed oil. If you’re not following the vegan Portfolio Diet, oily fish such as salmon and mackerel is a good alternative to red meat.
Good Vs Bad Cholesterol
Bad fats which the American Heart Association describes as trans fats and saturated fats can cause the liver to make excess LDL cholesterol. Good fats, on the other hand, including polyunsaturated fats and fatty acids, can raise your high-density lipoprotein , known as the good cholesterol.
Though LDL and HDL are both types of cholesterol, only LDL is guilty of setting up camp inside the walls of your arteries, gradually narrowing the space through which your blood can travel. Over time, this buildup, called atherosclerosis, raises your risk for heart attack and stroke, according to the AHA.
HDL doesn’t settle in your arterial walls. Instead, the AHA notes, it travels back to your liver, where your body can flush it out along with some of the bad LDL that it brings with it, in effect lowering your body’s bad cholesterol levels.
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Peanuts Contain Vitamin E For Antioxidant Effects
Another factor contributing to cardiovascular disease is damage caused by unstable molecules called free radicals.;Antioxidants, such as vitamin E, help protect cells from this type of damage.;Its best to get this vitamin straight from foods, such as peanuts, where it works together with other healthy substances to increase their beneficial effects.
Pistachios Help Lower Blood Pressure Under Stress
Adding pistachios to your diet also has potential heart benefits. Previously, I discussed how our body and heart responds adversely to stress and how we respond to it with increased blood pressure. A study of people who ate approximately 1.5 0z of pistachios a day and were then exposed to mental stress found they had lower blood pressure rises than those who did not eat pistachios. In people with diabetes, eating pistachios lowers total and LDL cholesterol and can reduce the risk of diabetes-related disease in the arteries. In a four-week trial published in 2014;of;patients who had diabetes, a diet rich in pistachios improved heart rate response to stress, 24-hour blood pressure measurements, and heart function and output. Total cholesterol also decreased for those who ate pistachios.
If you are looking to lower your blood pressure, improve your response to stress, and lower your cholesterol, consider adding pistachios to your diet.
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Walnuts Help Keep Arteries Clear
Most nuts contain a high concentration of healthy fat. Walnuts are composed of 47 percent polyunsaturated fatty acids, thought of as “good fats.” But while most nuts contain polyunsaturated fatty acids, walnuts are the only ones with a significant amount of a certain type called alpha-linoleic acid. Alpha-linoleic acid acts as an anti-inflammatory agent and has actually been shown to help reduce plaque buildup in coronary arteries. Eating walnuts has been shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies. Recently, a study looking people who consumed 43 gm of walnuts every day found the nuts;reduced total and LDL cholesterol;levels. However this study showed something even more important, in my view. Consumption of walnuts reduced the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.
If you are at high risk for coronary artery disease or already have it, consider adding walnuts to your diet.
Best Nuts For Lowering Cholesterol
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The scariest thing about having a high cholesterol level is that you dont even know you have it since it does not show any symptoms.
But whats more horrifying is the fact that having a high cholesterol level means you have a higher chance of getting a stroke, a heart attack or developing heart diseases, which is the leading cause of death on the planet, according to the World Health Organization.
In the United States alone, the Centers for Disease Control and Prevention reported that a person would die from heart disease every 37 seconds.
Other disorders that you may get if you have high cholesterol is high blood pressure. Diabetes is also associated with high cholesterol.
While genetic factors do play a crucial role in increasing your risk of having high cholesterol, it is also a result of your unhealthy lifestyle and dietary choices.
The good news is that you can improve your cholesterol levels and maintain them at a healthy range.
Aside from getting yourself tested for cholesterol every four to six years, the CDC recommends getting enough physical activities per week and making healthy food choices.
Surprisingly, research shows that vegetables and fruits are not the only beneficial food that can help lower your cholesterol, but nuts too.
Findings also showed the role of nuts in decreasing cholesterol.
The question is, what are the best nuts to lower cholesterol?
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Easy To Add To Your Diet
Cashews are easy to add to your diet.
They can be eaten raw or roasted, making them a great take-home snack.
Whole or ground cashews can also be added to a variety of dishes, from stir-fries or scrambled tofu to soups, salads and stews.
Cashew butter is another way to add cashews to your diet. Spread it on toast or mix it with yogurt or oatmeal. You can also make your own no-bake energy balls by processing cashew butter with oats and your favorite nuts.
You can also soak cashews and mix them with apple cider vinegar or lemon juice to make a dairy-free sour cream or cream cheese. Add flavor to your meals or make a dairy-free version of your favorite dessert.
Keep in mind, however, that roasted and salted cashews can contain a lot of oil and salt. If you want to limit the extra salt and fat, consider choosing dry-roasted or raw unsalted cashews.
Peanuts Can Prevent Damage Inside Arteries
Damage to the inner lining of your arteries, called the endothelium, may lead to atherosclerosis.;Peanuts contain substances that help protect the endothelium, including arginine; and phenolic compounds . A study of healthy, overweight men showed that including peanuts in a meal helped preserve endothelial function.
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Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed,; lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol; theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia; with support from a doctor or dietitian.
- People taking statins; sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for:; one to three;;servings; of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of:; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ;OR
- 1 glass of milk
One product a day:;
Know The Good And Bad Cholesterol
Because oil and water dont mix, cholesterol is encased in a carrier called lipoprotein. Low-density lipoproteins are considered an unhealthy form of cholesterol because they move around in organs and tissues depositing cholesterol. Therefore, it is recommended that LDL be kept below 100 milligrams per deciliter.
HDL, on the other hand, removes cholesterol and takes it to the liver for excretion. It is recommended that you aim to keep this good cholesterol level above 60 milligrams per deciliter.
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Other Health Benefits Of Cashews
1. Cashews have heart-healthy properties that can help in reducing blood pressure and cholesterol levels. Micronutrients like potassium, Vitamin E and B6 and folic acid offer protection from heart disease.
2. You can include cashews in controlled portions in weight loss diet too. And nut just cashews, but all nuts are high in calories but are super healthy at the same time. Portion control is the key when it comes to eat nuts in weight loss diet.
3. Zeaxanthin and lutein are antioxidants in cashews that can be beneficial for eye health. Regular consumption of cashews can offer protection to eyes from damage and can prevent loss of vision that comes with age.
4. Cashews also contain copper and iron. The two nutrients work together to help in formation of red blood cells. Regular consumption of cashews can optimise bone health too.
As far as you practice moderation, cashews, which are a product of nature, can benefit your body in numerous ways. Eat them guilt-free, every day!
More Than A Thousand Participants
After analyzing the results of 26 studies of nutritional intervention with 1059 participants, the researchers concluded that, compared to control diets, those supplemented with walnuts decreased total cholesterol by 6.99mg/dL, LDL cholesterol by 5.51mg/dL, and triglycerides at 4.69mg/dL.
In addition, nut consumption does not seem to have effects on body weight or blood pressure compared to control diets.
According to the researchers, despite being a food with a high energy density, the consumption of nuts does not promote weight gain and, therefore, can be incorporated in the context of a healthy diet for cardiovascular prevention.
Although the mechanism of action by which nuts can improve the lipid profile is not known exactly, it seems that their high content of plant sterols, -linolenic and linoleic fatty acids and polyphenols may be responsible. These nutrients have high antioxidant and anti-inflammatory properties and can also interfere with the absorption of cholesterol.
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