Benefits Of Specialty Yogurts
While we say that yogurt is good for high cholesterol, the cholesterol-lowering effects of yogurt can be boosted by choosing a specialty yogurt with added plant stanols. A study found that drinking a yogurt drink fortified with plant stanols helped participants with metabolic syndrome lower bad cholesterol, including both LDL and very-low-density lipoprotein, and triglyceride levels as well. This is better than yogurt with probiotics, which only reduce cholesterol but not triglycerides.
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Can Sour Cream Make You Gain Weight
Eating too much of any food can lead to weight gain, which happens when you take in more calories than you burn, according to the Mayo Clinic. That said, higher-calorie foods like sour cream are easier to overeat than low-calorie foods like fresh fruits and vegetables.
But sour cream can still be part of a healthy diet, and it won’t stop you from maintaining or even losing weight. The key is to enjoy sour cream in moderation and make sure it fits into your overall calorie needs. Plus, you can always opt for fat-free or light versions, which are lower in calories.
In fact, if you’re on a low-carb or ketogenic diet, it might help you lose the extra pounds. High-fat, low-carb diets, such as the keto diet, may suppress appetite and reduce the desire to eat, according to a May 2020 review in âNutrition Research.â And eating less overall can potentially help to reduce your body fat.
Keto diets may also reduce total fat mass and visceral fat without affecting lean mass when combined with strength training, found a July 2018 study in the âJournal of the International Society of Sports Nutritionâ. This approach, though, doesn’t help with muscle growth. Researchers point out that eating enough protein and carbs â along with more calories overall â is more effective for building lean mass.
Is Whole Milk Better For You Than Low
For decades weve been encouraged to stay away from full-cream milk and other full-fat dairy in order to minimise our risk of heart disease. But research over the past few years has shown that whole milk is likely not that bad for you after all.
The Dietary Guidelines for Americans say you should substitute whole milk for low-fat and fat-free options. But now, according to The Washington Post reporter Peter Whoriskey, these US government indications on what to eat are receiving an update, and that will involve tackling a vital question do saturated fats, such as those found in dairy, actually contribute to heart disease?
The reason we worry about saturated fats is cholesterol: the waxy substance that circulates in our blood, attached to lipoproteins. Youve probably heard of good and bad cholesterol this refers to high-density lipoprotein , and low-density lipoprotein cholesterol, respectively.
The bad stuff is what clogs our arteries, causing cardiovascular problems. The good cholesterol, on the other hand, prevents cholesterol build-up and the associated troubles. And, according to guidelines, eating too much saturated fat causes bad cholesterol to build up in the bloodstream.
Indeed, recent prospective cohort studies have not supported any significant association between saturated fat intake and cardiovascular risk,wrote cardiologist Aseem Malhotra. Instead, saturated fat has been found to be protective.
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Fast Foods Are Not Friendly Foods
While treating yourself every once and a while isnt terrible, too much fast food can lead to high cholesterol and a series of other health problems. Fast foods, especially fried foods, often contain large amounts of saturated fats that can raise your bad LDL cholesterol levels,William W. Li, MD, a physician, scientist, and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself tells Health Digest. In addition, eating a lot of fast food probably means you are not eating a lot of healthier foods containing fiber that improves gut health and lowers cholesterol.
A 2017 study in Archives of Disease in Childhood found that people who ate fast food when they were children had higher LDL cholesterol, which could increase their risk of obesity and coronary heart disease.
The high fat content in fast food can contribute to high cholesterol, which can also lead to atherosclerosis. That occurs when plaque builds up in the arteries and prevents the flow of blood to the heart and organs,Jim White, a dietician and owner of Jim White Fitness & Nutrition Studio, told Eat This, Not That!
What Should I Include In My Diet To Lower Bad Cholesterol
Not everything is bad. There are many changes you can do to your diet to make it healthier and lower your badcholesterol consumption. The main takeaway is to cut down on saturated fats, but you can also include more Fibre in your diet. Fibre is beneficial in the intestine because it reduces the amount of cholesterol that gets absorbed into your blood.
An easy way to take advantage of this property is to make sure you eat at least five portions of fruit and vegetables per day. Pulses and seed are a great way of including fibre. Common ones are lentils, beans and chickpeas. Finally, when you are going to buy bread, make sure its wholegrain rather than white, as it includes more fibre.
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Foods To Avoid If You Have High Cholesterol
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Here’s a list of the 15 worst foods to eat 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.
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15. Liver
2. Butter
What Is Cholesterol And Why Is It Important To Eat Foods Containing It
Cholesterol is a waxy substance that is found in every cell of the human body. It plays an important role by forming the building blocks for hormones and vitamin D, which help to regulate heart health, blood pressure and brain function. Its also important to remember that not all cholesterol is bad.
Therefore, it is important to only focus on bad or high cholesterol foods. According to guidelines set by the American Heart Association , you should eat foods that are high in cholesterol with caution, as they can raise your blood cholesterol level. They do not recommend completely eliminating these types of food from your daily diet. The AHA suggests limiting your intake of foods that are high in cholesterol to three to four times per week.
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How Does Whole Milk Affect My Risk For High Cholesterol
If you regularly eat whole-milk dairy products, such as ice cream, hald and half, cream, cheese, sour cream, and butter, chances are good that youre eating too much saturated fat and cholesterol. And that means you are increasing your risk for heart disease and stroke. Diets high in saturated fat and cholesterol tend to raise total blood cholesterol and LDL cholesterol. Saturated fat is found in whole-milk dairy products. Cholesterol is found in dairy products as well.
It Can Keep Your Eyes Healthy
Vitamins A and E, two key nutrients in sour cream, promote eye health. A diet rich in vitamin A and beta-carotene is linked to protection against cataracts, according to the American Optometric Association.
Vitamin E may also slow the progression of age-related macular degeneration and boost cellular health, per the AOA. Furthermore, it can delay cataract formation and improve immune function.
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What The Research Says
Furthermore, there are two studies to point out. In 2015, the USDA released a dietary guideline where it mentions that there was no relation between the blood cholesterol level of a person and the kind of cholesterol-rich food they eat.
Another research study in 2015 found out that people over the age of 55 who consumed high-fat dairy had a lesser chance of getting a stroke. Since there is no concrete answer yet on this issue, the best approach would be to ensure you are having a complete diet overall.
While cheese generally has calcium and protein, certain features of it, namely cholesterol and saturated fatty acids, can negatively impact the human body. Now you see why there has been debate on whether cheese is actually beneficial for you or does more harm than good instead.
Why Greek Yogurt Isnt As Healthy As You Thought
Despite what most people think, here are several things you need to know about Greek yogurt nutrition, showing that it isnt quite as beneficial as youve been led to believe:
1. Risk for Lactose Intolerance
The ability to digest dairy is more complicated than you might think. Some people can tolerate dairy products well, while others have strong reactions to lactose, casein or other compounds found in dairy that cause them to experience symptoms like acne, diarrhea, bloating and gas. The bulk of dairys health problems come from its natural sugars and proteins . Both can be seriously inflammatory, especially when natural enzymes are removed from milk that help with the digestion process.
The lactose in yogurt can cause discomfort for some people who lose the ability to digest lactose after infancy. This results in symptoms of lactose intolerance caused by a reaction to lactose, which is a type of sugar. Like certain other carbohydrates , when its not properly digested, it can lead to digestive discomfort, bloating, overgrowth of bad bacteria and digestive issues like SIBO.
2. Hormonal Trouble
3. Potential for Acne and Skin Flare-Ups
Lactose intolerance isnt always the cause for digestive issues from yogurt or milk. Pasteurized and homogenized milk used to make Greek yogurt can cause histamine reactions and gut problems in some people.
4. Other Autoimmune Reactions
5. Potential for Weight Gain
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Make Sure Your Muffins Are Low Fat
Sure, you can get an English muffin with no saturated fat and no cholesterol, but many other muffins especially those tempting treats loaded with extra ingredients that you can buy or bake at home could have up to 8 g of fat in a single serving and may even have more than one serving in a single muffin. A low-fat bran muffin made with whole-wheat flour that gives you some fiber and a lot less fat is a much better choice. Look for one that is made with plant oils for the healthiest fat profile.
The Worst Things To Eat For Your Heart
Brierley Wright, M.S., R.D.
Heart disease is the leading cause of death among Americans: on average, one person dies every 39 seconds, according to recently published data from the American Heart Association. Along with healthy lifestyle choices, what you eat can have a big effect on your heart health. Here are 4 of the worst foods to eat for your heart.
Trans Fat
One of the easiest to limit in your dietand its quite harmful to your heart healthtrans fat. Why are trans fats so harmful? Like saturated fat, trans fat raises your bad LDL cholesterol, possibly even more than saturated fats, according to research. Trans fat also lowers your good HDL cholesterol. The American Heart Association recommends limiting the amount of trans fat you eat daily to less than 1 percent of your total calories. If you eat 2,000 calories a day, that translates to about 2 grams.
How can you limit, or eliminate trans fat from your diet? The easiest way to avoid trans fat is by skipping foods that contain hydrogenated oil or partially hydrogenated oil in their ingredient lists. Big culprits include packaged snacks, crackers, bakery goods and some margarines. Read labels carefully: if a package claims zero trans fat, the amount per serving may be less than 0.5 g and could have been rounded down to zero, so the only way to be sure youre getting a product without trans fat is to read ingredient lists.
Saturated Fat
Salt
Added Sugars
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When To Avoid Cottage Cheese
If you are lactose intolerant, though, then it is best to avoid eating this particular food. The same holds true for those who have a dairy allergy.
If you have an upset tummy or rash when eating cottage cheese, stop eating it immediately. Reach out to your doctor ASAP. A lactose-free product would likely be better for you, or another source of calcium.
Baked Goods And Sweets
Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.
They also tend to be full of sugar, which can lead to high levels of blood triglycerides, an unhealthy blood fat that can be a risk factor for coronary heart disease.
Instead, make your desserts at home, choosing recipes that dont need shortening or lots of butter. This also allows you to modify recipes and cut down the amount of sugar used, to half or three-quarters the recommended amount. You can also enjoy baked fruit as a dessert, or substitute applesauce for eggs or butter in your baking.
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What Kind Of Food Should You Avoid If You Have High Cholesterol
Due to the abundance of food available, it is often difficult to find out which of the products you buy are really healthy for your body. However, if you want to watch your level of cholesterol, you should definitely avoid some Foods.
For example, meat that is too fatty is always a danger. In addition, crustaceans and shellfish should be avoided. Sausages with a high fat content can also lead to an increase in the level of cholesterol. Dairy products with high fat content are also a trap, including cheese, butter, milk and cream. Sweet pastries, sweetened drinks and sweets in general are all not always healthy for many reasons including in relation to cholesterol balance. Fast food and convenience foods are also very high on the no-no list.
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Nutrients In Cottage Cheese
Interestingly, cottage cheese has about 40-70% less calcium than cheddar cheese because some calcium escapes when the whey is drained.
With that being said, it is high in protein and riboflavin. A great benefit for foods with a lot of protein is that they are slow to digest, so you feel full longer. Protein-rich foods also help stabilize blood sugar levels.
Here are the nutrients that one cup of 1% cottage cheese contains:
- 28 grams of protein
- 11% calcium recommended daily intake
- 7% folate recommended daily intake
- 24% of your recommended daily intake of phosphorus
Many leading brands of cottage cheese also contain probiotics.
And what about cottage cheese and cholesterol? Hang on, its important to know the basics of cholesterol first.
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Recommended Sour Cream Recipes
Is sour cream bad for you? No. Here are some delicious recipes to help include sour cream in your diet. But remember to take it in moderation and choose the low-fat versions.
1. Sour Cream Cake
- 1 c walnuts or pecans
Directions
- Preheat oven to 350°F.
- In a mixer, cream butter and sugar together.
- Add eggs one at a time and beat well.
- In another bowl, mix flour, baking powder, baking soda, and salt.
- Add dry ingredients alternately with sour cream and vanilla to the creamed mixture. Mix all the things well.
- Pour half of the mixture into a greased 9 x 13 inch baking pan.
- Mix topping ingredients and sprinkle half over the batter in the pan.
- Add remaining batter and sprinkle with the rest of the topping mixture.
- Bake for 30-35 minutes.
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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Opt For Skinless Chicken
Although chicken is usually considered to be a good low-fat meat choice, how you cook it and serve it makes all the difference. For example, one chicken leg with the skin still on has more fat and saturated fat than a hamburger. Remember that removing the skin will help reduce the overall fat content, King says. Indulge in a fried chicken leg once in a while and stick to the grilled or baked chicken.
If you leave the skin on poultry or bread and deep-fry it, you turn it into an unhealthy, cholesterol-spiking food. Also, remember that dark poultry meat has more fat than white meat. When making chicken choices, opt for skinless and skip the dark meat.