Feeding Your Heart: Foods To Help Lower Cholesterol
Fruits like avocados and apples, and citrus fruits like oranges and bananas can help lower cholesterol.
Cholesterol is a material produced in the liver that your body needs to make hormones, vitamin D and other substances. Two types are in the body: Good and bad.
Bad cholesterol is called LDL cholesterol and too much of it in the body can increase risk of heart disease, says Paula McIntyre, a Marshfield Clinic registered dietitian.
Higher levels of LDL cholesterol can be deposited in the arteries, which narrows them and increases heart disease risk, she said.
Cholesterol also can come from foods we eat, so feeding your heart the right foods is an important way to lower bad cholesterol levels.
You can break down LDL cholesterol eating healthy fats and soluble fiber.
Sweet Potato Health Benefit #: They Can Boost Your Immunity
Sweet potatoes are rich in antioxidants that prevent free radical damage in your body.
One cup of baked sweet potato contains52% of your daily value for vitamin C, which is important for wound healing and tissue repair.
And the vitamin A in sweet potatoes helps your body make immune cells that stave off infections and disease and have anti-tumor effects. Purple sweet potatoes contain especially potent antioxidants.
Whats The Difference Between A Sweet Potato And A Yam
People often mistakenly refer to sweet potatoes as yams. But these two plants arent actually related at all.
Yams are related to grasses and lilies and native to Africa and Asia. Theyre usually cylindrical with black or brown, rough, bark-like skin, and white, purple, or red flesh. Sweet potatoes have characteristic tapered ends with smoother skin.
You can find sweet potatoes at just about any grocery store. However, in North America and Europe, you will only find true yams stocked at international and specialty markets.
You might be thinking, but I see yams at my grocery store all the time and youd be right that theyre labeled that way. But this label is deceiving.
There are actually two types of sweet potatoes in most mainstream produce sections: firm and soft. Grocers needed a way to differentiate between the two types. The soft kind, which includes the Garnet and Jewel varieties, resemble yams. This is how they picked up the false name.
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Highest Cholesterol Content Per 100g
Using the list below for the 5 different baked potato nutrition entries in our database, the highest amount of cholesterol is found in Potatoes, baked, skin, with salt which contains 0 mg of cholesterol per 100g. The associated percentage of RDA is 0 %. For this 100g serving the Calories content is 198 kcal, the Protein content is 4.29 g, the Fat content is 0.1 g, the Carbohydrate content is 46.06 g.
The lowest amount of cholesterol in 100g is in Potatoes, baked, flesh, without salt which contains 0 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 93 kcal, the amount of Protein is 1.96 g, the amount of Fat is 0.1 g, the amount of Carbohydrate is 21.55 g.
The difference between the highest and lowest values gives a cholesterol range of 0 mg per 100g. The range for the other nutrients are as follows 105 kcal for Calories, 2.33 g for Protein, 0 g for Fat, 0 g for Carbohydrate.
Puree Fruits And Veggies For Baking
Pureed fruits or vegetables can be used in place of oil in muffin, cookie, cake and snack bar recipes to give your treats an extra healthy boost. For many recipes, use the specified amount of puree instead of oil. Check the mixs package or your cookbooks substitutions page for other conversions. You can:
- Use applesauce in spice muffins or oatmeal cookies.
- Include bananas in breads and muffins.
- Try zucchini in brownies.
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Popcorn Provides Fiber And Whole Grains
Corn and popcorn are both considered whole grains, which means they’re high in fiber that can help lower your cholesterol, according to the American Heart Association. Not only does popcorn have more fiber than whole-wheat bread or brown rice, but this cholesterol buster is also a low-calorie snack when prepared properly and eaten in moderation. Microwave or air pop kernels sans oil, and skip the butter and salt toppings. For a little flavor, try a spray of olive oil and a dash of Parmesan cheese.
What Is Considered High Cholesterol And Why Is It Dangerous
According to the National Heart, Lung, and Blood Institute, high cholesterol is one of the leading causes of heart disease. And by now you probably know that heart disease is the number one killer of women in the United States. High cholesterol itself usually doesnt cause symptoms, so the best way to diagnose it is with a blood test at your doctors office called a lipid panel. A lipid panel is usually administered after a 9-12 hour fasting window to get an accurate read of your total cholesterol.
In addition to giving you a total cholesterol reading, this will also tell you what percentage of that number is LDL and HDL and your triglyceride count. Its important to not only know your total blood cholesterol level, but to ask your doctor to break down what amount is LDL and what amount is HDL.
Overall, a desirable total blood cholesterol level is less than 200 mg/dL. Your cholesterol may be borderline high if it is 200-239 mg/DL and 240 mg/dL and above is generally considered high. Again, these are guidelines for your total number you still want to ask your doctor what percentage is HDL and what percentage is LDL.
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Potatoes Are Rich In Dietary Fiber And Decrease The Bad Cholesterol
We often hear health experts and nutritionists harping on the importance of a fiber rich diet. It is common knowledge that a fiber rich diet is great for the digestive system however, very few know that these benefits extend to cardiac health, brain health and circulatory system health. These connections may seem strange to some however, fiber benefits all these different organ groups in the body by reducing cholesterol levels specifically LDL or bad cholesterol levels. As mentioned before potatoes are a rich source of dietary fibers and as such they can have multiple potential benefits for those afflicted by high cholesterol levels.
Eating potatoes greatly reduces LDL levels. LDL or what is commonly known as bad cholesterol is the culprit behind clogging of the arteries and plaque, clogged arteries means stiff arteries that do not support adequate blood flow to different parts of the body. Clogged arteries also result in reduced blood flow from the heart which has an adverse impact on cardiac health. The plaque buildup in arteries can even break off and be transported by blood flow to the brain which can lead to strokes. Hence it is easy to see how eating potatoes can combat many of the adverse impacts of high cholesterol by supplying the body with fibers that combat LDL.
White Potato Nutrition Facts
A white potato can be one of the seven common potato varieties including russet, yellow, white, red, purple/blue, fingerling, and petite.
One medium-sized white potato has about 110 calories, 26 grams of carbohydrate, 3 grams of both fiber and 3 grams of protein, and is also free of fat and cholesterol. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus.
Just like sweet potatoes, white potatoes make an easy and delicious side dish all by themselves. They’re also wonderful in classic comfort foods like Shepherd’s pie and potato pancakes. To get more fiber in your diet, keep the skin on your potato when mashing or making other dishes.
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The 9 Best Foods To Lower Your Cholesterol
Lets get real: when was the last time you thought about your cholesterol? It can be easy to forget about unless youve recently been to the doctor, since high cholesterol doesnt usually come with noticeable symptoms. Unfortunately, you might want to start thinking about it: the CDC stipulates that roughly 30% of American women have high cholesteroldramatically increasing their risk for heart disease, heart attack, and stroke. While medication may be necessary in some situations, making dietary changes is often enough to manage cholesterol naturally. Weve put together a list of the nine best foods to lower your cholesterol, in addition to a little preface on the difference between good cholesterol and bad cholesterol .
Why You Should Care About High Cholesterol
A 2010 article published in the “American Journal of Clinical Nutrition” notes that lowering your LDL cholesterol level is one way to reduce your risk of cardiovascular disease. When you have large amounts of LDL cholesterol floating around in your arteries, it has no place to go except to cling to the walls of your arteries. Over time, this buildup can clog your arteries, which increases the chances that you’ll have a heart attack or a stroke, the American Heart Association reports.
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Coconut Oil And Cream
Coconut oil is considered healthy, but they contain saturated fats in the form of lauric acid. These saturated fats can add to your total cholesterol levels in the body. It is best to limit the consumption of coconut oil in your diet daily. It is safe to consume 24gms of saturated fat daily. You may even avoid using processed oils in your diet like canola and corn oil as they contain high transfats.
Swap Out Ice Cream For Fresh Fruit
According to the U.S. Department of Agriculture , the United States produced 49.9 million gallons of full-fat ice cream in 2019, up nearly 14 percent from the year before. The cold, sweet stuff is a staple in many American households. But did you know that a single cup of ice cream has more fat than a hamburger and almost double the saturated fat of a glazed doughnut? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need making it one of the best things you can eat to reduce the amount of cholesterol youre consuming.
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Sweeten Your Health With Sweet Potatoes
Fiber, complex carbohydrates, vitamins, and minerals are essential for good health. And sweet potatoes are a fantastic way to add them to your diet.
Many of us have ancestors who reaped their benefits for a very long time, and theres certainly no need to stop now. Luckily, sweet potatoes are affordable, easy to use and store, and available in many parts of the world all year long.
Sounds pretty sweet to me!
Tell us in the comments:
Did any of the sweet potato health benefits surprise you?
Will you eat more sweet potatoes now?
Whats your favorite way to enjoy sweet potatoes?
Veggies With Hummus Are Vitamin
Veggies are Mother Natures finest, and Americans are not getting enough of them, says Joan Salge Blake, RD, clinical associate professor at Boston University’s Sargent College of Health and Rehabilitation Sciences. Not only are they great for you if you have high cholesterol because theyre full of fiber, vitamins, and minerals which contribute to good health theyre also low in fat, sodium, cholesterol, and calories, which all contribute to heart disease. You dont necessarily have to switch to a vegetarian diet to lower your cholesterol, but be sure to eat vegetables in a wide range of colors for the most health benefits. Try pairing them with hummus, which you can buy prepared or make at home from chickpeas or white beans. Hummus offers a healthy dose of fiber, protein, and antioxidants, among other benefits.
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The Bottom Line On Diets
According to the Centers for Disease Control and Prevention, fad diets are problematic because they set people up for failure in the long run. Even a fad diet that limits cholesterol can be unhealthy by limiting nutritional intake, especially if it excludes a large amount of nutrient-rich foods.
Conversely, according to the Cleveland Clinic, the food groups that are permitted in certain fad diets may encourage an over-consumption of that type of food, to the point that it exceeds what is recommended by major health organizations such as the American Heart Association, Academy of Nutrition and Dietetics and even the U.S. Surgeon General.
What to do? First, accept that there’s no quick-fix diet that will lower your cholesterol. Then, remember the adage: “Variety is the spice of life.” Make a grocery list that includes an assortment of colorful fruits and veggies, lean proteins, fibrous grains and plant-based fats to enjoy. Limit the high-fat, animal-based, processed and fried foods and you’ll be well on your way to making a dent in that LDL.
Are Potatoes Good For High Cholesterol
While potatoes are widely popular many people wonder about the nutritional benefits of potatoes. One common query is are potatoes good for high cholesterol? and in spite of the fact that potatoes are often associated with extra calories and fats they are in fact good for high cholesterol. The impact potatoes have on high cholesterol can be largely accredited to the fiber content of potatoes. The fiber content of potatoes is largely limited to the skin of this vegetable.
Yes, potatoes are good for high cholesterol..and heres why
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Foods To Avoid If You Have High Cholesterol
Most of us love to eat. It can be one of our favorite pastimes, munching on an assortment of delicious, delectable delights.
When we’re younger we usually never think about the harm certain foods can cause us. Try telling a teenager who comes home from school starving that eating an entire McDonald’s – Get McDonald’s Corporation Report Big Mac, then topping it off with an ice cream sundae, isn’t the healthiest of choices.
As we get older, however, we have to start monitoring the things we eat, as some foods can aggravate existing health conditions or bring on new ones.
High cholesterol and heart disease are serious concerns for many people, and as much as we’d love to continue our teenage habits of eating anything and everything in sight, when diagnosed with these conditions, monitoring what we eat becomes a top priority.
Cholesterol is “a waxy, fat-like substance that’s found in all cells of the body,” the National Heart Long and Blood Institute says. The body needs cholesterol to produce hormones, Vitamin D, and substances that help you digest food. Your body will make enough of the cholesterol it needs to perform these functions, but some of the foods you eat can add to your cholesterol levels, and too much can lead to health issues, the National Heart Long and Blood Institute added.
The American Heart Association recommends that adults 20 years of age and older have their cholesterol checked with a lipoprotein blood test every four to six years.
Reconsider That Cheeseburger With High Saturated Fat
Speaking of cheeseburgers, if you’re like many Americans, you occasionally eat lunch from a fast food restaurant. But before you order that double cheeseburger, consider this: A McDonalds Big Mac has 10 g of saturated fat and a Wendy’s Classic Double With Everything has a whopping 20 g of saturated fat . You might want to hold the fries and the shake, or better yet, order a plain burger instead.
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Tips For Cooking Potatoes To Benefit High Cholesterol
When you wish to get the most nutritional benefits out of potatoes you need to cook potatoes in the correct manner. As mentioned before all the nutrients, vitamins and fiber are concentrated in the skin of the potato. Hence potatoes are best cooked with the skin on to get extra dietary fiber that can negate the effects of bad cholesterol.
The Majority Of People Diagnosed With High Cholesterol Can Improve Their Health By Following A Cholesterol
Now that you understand Cholesterol Basics, I recommend a two-pronged approach to improving your numbers. First, you need to reduce your intake of saturated fats, trans fats, and dietary cholesterol. Second, increase your consumption of some key foods that have been shown to improve heart health.
Specific foods to limit or avoid:
The top dietary recommendations for lowering cholesterol are to eliminate or at least drastically limit the foods you eat that contain saturated fats, trans fats, dietary cholesterol, and refined carbohydrates.
Saturated fats: Saturated fats are found in animal-based foods, including meats, butter, whole-milk dairy products , and poultry skin. They are also found in some high-fat plant foods, including palm oil. Numerous studies have shown that by replacing saturated fat with olive oil or nuts , you can reduce LDL-cholesterol by significant amounts.
Trans fats: Trans fats were developed in a laboratory to improve the shelf life of processed foods and they do. But trans fats are even more dangerous than saturated fats. Most stick margarines contain trans fats, and trans fats are found in many packaged baked goods, potato chips, snack foods, fried foods, and fast foods that use or create hydrogenated oils. There is no safe amount of trans fats, so try to keep them as far from your plate as possible.
Good foods to choose
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