How to avoiding heart disease
You know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease?Even if your doctor prescribed a cholesterol drug to bring levels down, you’ll still need to change your diet and become more active for cardiovascular health.Simple tips can help you keep cholesterol levels in check.
First, Understanding cholesterol: LDL vs. HDL.Cholesterol, Good and Bad.
Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet – and both raise levels of LDL "bad" cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL"good" cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet.
Most Americans eat super-sized meals, with portions that are twice the size recommended for good health. That can contribute to weight gain and high cholesterol. Here’s an easy way to practice portion control for a meal: Use your hand. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.
Make time for breakfast.Start Your Day With Whole Grains.
A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you’ll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.
Grab a handful of almonds, walnuts, or pistachios.Go Nuts for Cardiovascular Health.
Need a snack? A handful of nuts is a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving HDL "good" cholesterol intact. Several studies show that people who eat about an ounce of nuts a day have lower risk of heart disease. Nuts are high in fat and calories, so only eat a handful. And make sure they’re not covered in sugar or chocolate.
Eat more plants: Fruits and veggies are nature’s low-cholesterol diet.Serve Up the Heart-Healthy Food.
Load your plate with fruits and vegetables — five to nine servings a day — to help lower LDL "bad" cholesterol. Antioxidants in these foods may be provide the benefit. Or it may be that when we eat more fruits and veggies, we eat less fat. Either way, you’ll also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as margarine spreads, yogurts, and other foods, can also help lower LDL cholesterol.
Fight cardiovascular disease by eating fish.For heart health, look to the sea.
A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Just don’t drop the filets in the deep fryer – you’ll negate the health benefits.
Swap butter for healthy oils.Unsaturated Fats Protect the Heart.
We all need a little fat in our diet – about 25% to 35% of our daily calories. But the type of fat matters. Unsaturated fats — like those found in canola, olive, and safflower oils – lower LDL "bad" cholesterol levels and may help raise HDL "good" cholesterol. Saturated fats – like those found in butter and palm oil – and trans fats raise LDL cholesterol. Even good fats have calories, so eat in moderation.
More Beans, Fewer Potatoes
You need carbohydrates for energy, but some do your body more good than others. Whole grains – such as brown rice or quinoa – whole-wheat pasta, and beans have more fiber and raise sugar levels less. They lower risk of diabetes and high cholesterol. Other carbs, like those found in white bread, white potatoes, white rice, and pastries, quickly boost blood sugar and may raise risk of type 2 diabetes.
Move It or Walk It Off
Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don’t have to exercise for 30 minutes straight – you can break it up into 10-minute increments.
If you’re not used to exercising – or hate the thought of going to a gym – just go for a walk. It’s easy, healthy, and all you need is a good pair of shoes. Aerobic or cardiovascular exercise such as walking lowers risk of stroke and heart disease, helps you lose weight, and keeps bones strong. If you’re just starting out, try a 10-minute walk and gradually build up from there.
Lose weight to feel great: Drop pounds and lower cholesterol.
When Losing Means Winning
Losing weight is one of the best things you can do to fight cardiovascular disease. Being overweight affects the lining of your arteries, making them more prone to collect plaque from cholesterol. Losing weight – especially belly fat, which is linked to hardening of the arteries – helps raise HDL "good" cholesterol and reduce LDL "bad" cholesterol. Aim to keep your body mass index (BMI), an indicator of body fat, under 25.
Managing your cholesterol is a lifelong process. See your doctor regularly to keep tabs on your health. Follow your doctor’s recommendations on diet, exercise, and medication. Working together, you and your doctor can lower your cholesterol levels and keep your heart going strong.
