Canadian Bacon Instead Of Regular Bacon
Bacon lovers, rejoice! While 1 ounce of regular bacon contain a whopping 12 g of fat, 3 ounces of Canadian bacon have less than half of that amount 5 g of fat. I dont know why they call it bacon, because Canadian bacon is really just round slices of really lean ham, says Gebo. No matter what you call it, its by far a better, healthier option.
Italian Dressing With Sunflower Oil
A healthy type of Italian dressing includes sunflower oil, white vinegar and spices. Sunflower oil has a high concentration of polyunsaturated fatty acids that are healthy for your heart with 0 mg cholesterol. Polyunsaturated fatty acids include omega-3 fatty acids, such as alpha-linolenic acid and omega-6 fatty acids. Research by scientists at Harvard School of Public Health in Boston and published in “The American Journal of Clinical Nutrition” in May 1999 found a higher intake of oil rich in polyunsaturated fatty acids, particularly alpha-linolenic acid, and vinegar salad dressing is associated with a reduced risk of fatal heart disease in women who consume this food five or more times per week compared with women who rarely consume the oil.
Roasted Potatoes Instead Of French Fries
French fries are, well, fried and usually doused in fat, so they’re a good food to skip when you’re watching your cholesterol levels. Avoid ordering fries at restaurants whenever possible. Instead, make them at home, where you can control the preparation . Gebos recipe: Cut a potato into sections, brush with olive oil, and bake in the oven 20 minutes at 450 degrees should be enough to render them nice and crispy. Sprinkle them with pepper for more flavor.
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How To Lower Cholesterol: Know Your Fats
The American Heart Association recommends that just 25% to 35% of your daily calories come from fats such as those found in fish, nuts, and vegetable oils. For healthy people, saturated fat should comprise no more than 7% of your total calories. On a 2,000 calorie-a-day diet, thats about 140 calories worth of saturated fat. If you need to lower your LDL cholesterol, limit saturated fat to 5% to 6% of calories, or about 11 to 13 grams of saturated fat on a 2,000-calorie diet. Reduce trans fats to less than 1% of your total daily calories. This means avoiding fried foods and many junk foods.
When you get your cholesterol levels checked, youll get a series of numbers:
- Total cholesterol: This should be under 200-240
- HDL level: Recommended HDL levels are 40 mg/dL for men over 20 years old and 50 mg/dL for women
- LDL level: Adults should have LDL levels of less than 100 mg/dL
- VLDL level: This should be less than 30 mg/dL
Your results will also show another important number: your triglyceride level. Triglycerides are another form of fat in your blood that raises your risk of heart disease. You want this number under 200 mg/dL, or better yet, under 150 mg/dL.
You Dont Need To Avoid Eggs And Seafood
Some foods are high in cholesterol but are fine to eat in moderation, as long as your overall diet is low in saturated fats. For example:
- Egg yolks a single egg yolk contains 200250 mg of cholesterol, which is almost the uppermost recommended daily intake . However, reducing egg intake is probably not important for healthy people with normal blood cholesterol levels.
- Seafood prawns and seafood contain some cholesterol, but they are low in saturated fat and also contain healthy omega-3 fatty acids. Seafood is a healthy food and should not be avoided just because it contains cholesterol. However, avoid fried and battered seafood.
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Dietary Cholesterol Dont Get Confused
Some foods naturally contain dietary cholesterol, but dont make a big difference to the cholesterol in your blood. These are foods like eggs, some shellfish such as prawns and crab and offal such as liver, liver pate and kidney. They are low in saturated fat and so are fine to eat as part of a healthy diet. Only cut down on these foods if your doctor or a dietitian has advised you to. To lower cholesterol, its more important to cut down on the amount of saturated fat you eat.
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What Does High Cholesterol Mean
When the doctor tells you that you have high cholesterol, it means that you have exceeded the maximum amount that your body requires to maintain functions and it implies a health risk. Cholesterol levels greater than 11.1 mmol/L200 mg/dL indicate that it is outside the healthy range and it requires medical attention.
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Can Alcohol Affect A Cholesterol Test
Absolutely. Heres why.
Much of the alcohol that flows into your system after tipping back a glass finds its way to your liver for a digestive after-party. Alcohol is broken down in your liver and reconstructed as cholesterol and triglycerides.
The more you drink, the more your levels of cholesterol and triglycerides rise. As you might imagine, high levels of either type of this waxy fat are not exactly desirable for managing cholesterol or optimal health.
People who drink a lot of alcohol tend to have very high triglycerides, says Dr. Cho. That can be a concern because elevated triglyceride levels can increase your risk for diabetes, pancreatitis and stroke.
Salad Dressing On A Cholesterol
When you think of foods to eat when you’re following a healthy diet including one that can help lower your cholesterol and triglyceride levels salads are one healthy food that comes to mind. Because some salads tend to be a little bland, it may be tempting to liven up your salad by adding salad dressing. Although some of these salad dressings can add a great amount of flavor to your salad, they can also add ingredients such as saturated fat and sugar that could derail your lipid-lowering diet. This guide will show you how to use your salad dressings wisely without sabotaging your cholesterol-lowering diet.
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Eating Only Salad Every Day Will Help You Handle Stress Better
Believe it or not, but a whopping 79 percent of Americans report feeling stressed out sometimes or frequently during their day, according to a Gallup poll. That means that eight out of every ten people in the United States are worried about some aspect of their life, which is a staggering statistic.
Well, if you’re looking to lower those stress levels via your diet, eating a lot of salad might just be a great idea for you, according to registered dietician Heidi Moretti. “Your body will be able to handle stress better because of the balance of protein and minerals,” she explained. “Proteins, vitamins, antioxidants, and fats in salads are essential in forming our balancing hormones in our bodies.” She added that protein is the building block for our neurotransmitters, which have the power to keep us focused and calm.
Of course, salad isn’t going to fix all of your problems, but it might help you handle them just a little bit better.
What Causes High Cholesterol
Genetic factors can lead to high blood cholesterol levels. This means that some individuals will produce excessive amounts of cholesterol particularly LDL cholesterol leading to high levels of blood cholesterol. This is called genetic or familial hypercholesterolemia.
Certain lifestyle factors can influence cholesterol levels. For example, eating foods that contain high amounts of cholesterol, saturated fat, and trans fat have all been shown to increase blood cholesterol levels.
These can be found in the following foods:
- Processed carbohydrates: These includ white bread and white pasta.
- Saturated fat: This includes red meat, full-fat dairy products, and processed foods.
- Trans fat: These include fried and highly processed foods, such as cookies, crackers, and doughnuts.
Other lifestyle factors that can contribute to high cholesterol include smoking tobacco products and inactivity.
Some medical conditions may also cause high cholesterol, including:
has also explored the benefits of the traditional Mediterranean diet.
The lists eating foods in various quantities and frequencies:
- dairy, nuts, seeds, legumes every day
- fruits, vegetables, healthy fats, such as olive oil, whole grains, nuts with every main meal
- at least 2 portions of fish or seafood every week
- 2 portions of white meat and 24 portions of eggs every week
- limiting red meat to no more than 2 portions per week and sweets to no more than 3 portions per week
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How Does The Mediterranean Diet Help Lower Cholesterol
The Mediterranean diet is a perfect choice if you’re trying to lower your cholesterol. Because it emphasizes plant-based proteinlike beans, nuts and lentils, whole grains, fish and fruits and vegetables, it’s naturally high in fiber, which can help lower your cholesterol levels. Plus, it keeps your digestive system moving and keeps you full so you’re less likely to feel hungry throughout the day. The diet is also low in saturated fat and refined grains and sugars, all of which can raise your cholesterol.
How Can I Lower My Cholesterol By Making Lifestyle Changes
You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if thats what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.
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Smart Food Choices When You Have High Cholesterol
Making an effort to lower your cholesterol numbers can require some serious life changes, most drastically when it comes to your diet. For many people, the bad for you list looks a lot like a list of favorite foods and thats the biggest challenge.
But smart food choices are essential for lowering cholesterol and lowering your risk of heart attack. Watching your diet can reduce your cholesterol levels without medication, or enhance the effects of the cholesterol-lowering drug you take. Your genetics play a big role in your cholesterol level, but so do other factors including diet and the foods you eat can help to lower it, says Harvey Kramer, MD, a cardiologist at Danbury Hospital in Danbury, Connecticut.
If your new diet rules seem daunting, here are some simple food swaps for an easier transition.
Olive Oil And Avocados
Extra virgin olive oil is low in saturated fat and high in monounsaturated fatty acids, which is supportive of heart health and can increase your HDL. Avocados have similar properties. Extra virgin olive oil and avocados should be used as staple fat in a heart-healthy diet to replace saturated fats like butter, margarine and white condiments like mayonnaise, sour cream and cream cheese, says Zumpano. When you start to utilize plant-based fats to replace animal fats, that will help lower your cholesterol and improve your overall heart health.
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The Dietary Guidelines For Americans Summarized
Heres a summary of the 2015-2020 Dietary Guidelines for Americans:
Avoid industrial trans fats.
Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.
Reduce calories from solid animal fats with plant oils when possible.
Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.
You’ll Have More Energy If You Eat Only Salad Every Day
Are you someone who eats lots of carbohydrates and high fat foods? Do you find yourself crashing out fairly often, unable to make it through the day? If so, switching to a diet with lots of salad in it might help you regain the spring in your step, according to registered dietician Kristen Carli. “By eating a salad composed of non-starchy vegetables, healthy fats, and a source of protein, you are consuming a low glycemic meal that will supply a steady stream of energy to your body instead of the common energy crash associated with an unbalanced meal,” she shared. Sounds like a real relief!
So if you’re aiming to specifically eat a low-glycemic diet, be sure to load up your salad with apples, peaches, berries, beans, and fish, according to Harvard Medical School. Add healthy fats like almonds, walnuts, pecans, and avocados in measured amounts, and avoid trans fats altogether. Lastly, make sure any carbs that you’re eating are in their natural state, like millet, brown rice, and barley. Then dig in!
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Whole Grains Especially Oats And Barley
Extensive research ties whole grains to lower heart disease risk.
In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings up to seven of whole grains per day .
Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.
While all whole grains may promote heart health, two grains are particularly noteworthy:
- Oats: Contain beta-glucan, a
Fruit is an excellent addition to a heart-healthy diet for several reasons.
Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .
It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.
One kind of soluble fiber called pectin lowers cholesterol by up to 10%. Its found in fruits including apples, grapes, citrus fruits and strawberries .
Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase good HDL and lower bad LDL cholesterol .
SummaryFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.
How Much Alcohol Is Too Much
While alcohol often gets a bad rap, research is showing that it may not need to be avoided altogether to have good heart health.
The interpretation of too much will vary from person to person. Factors such as age, body size, and liver size all determine how quickly alcohol will be metabolized. Some people can break down alcohol more quickly than others.
The general recommendation is for adults to not participate in anything more than moderate drinking, with less drinking being even better. Moderate drinking is defined as 1 to 2 drinks per day for men and 1 drink per day for women.
In the United States, 1 standard drink is considered to be:
12 ounces of regular beer
5 ounces of wine
1.5 ounces of 80-proof distilled spirits
Keep in mind that aside from raising cholesterol and triglyceride levels, excessive drinking is also linked to a long list of other health consequences including cancer, heart disease, birth defects, injuries caused by driving under the influence, memory problems, mental health disorders, alcohol poisoning, and more.
If you drink alcohol or have liver damage, talk to your doctor before taking cholesterol medications known as statins. These medications may cause liver problems, and alcohol use may increase the risk of liver issues.
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What Is The Difference Between Good And Bad Cholesterol
Cholesterol is classified as good or bad and its important to understand the distinction when choosing your diet. Cholesterol travels through the body in two types of lipoproteins:
The United States Department of Agriculture recommends that we limit saturated fats to less than 10% of our daily calorie consumption. This means restricting our intake of bad cholesterol.
Olive Oil And Vinegar
Olive oil and vinegar is a heart-healthy salad dressing that contains 0 mg cholesterol. Olive oil contains high concentrations of monounsaturated fat that is healthy for your heart and may help you to reduce your risk of heart disease. Research by scientists at the University of Athens in Greece and published in “Clinical Cardiology” in March 2007 found that exclusive use of olive oil is associated with a 47 percent lower likelihood of having coronary heart disease compared to not consuming olive oil. The results also demonstrate that consumption of olive oil in combination with other oils or fats is not significantly associated with lower odds of coronary heart disease compared to no olive oil consumption.
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Foods To Help Lower Cholesterol
You can increase your HDLs through exercise, but when it comes to your diet, there are several foods that can help with LDL reduction The key here is to reduce, replace and improvise.
Soluble fiber is a gummy fiber that binds to bile and removes it with your bodys waste. For every 1 gram of soluble fiber you eat, you can lower your LDL by 1%. Replacing foods high in saturated fat with mono- and polyunsaturated fats can also help reduce LDL in your body. Its important to find small ways of building these foods into your diet, like swapping out cheese on a salad with avocado slices or replacing a creamy dressing with olive oil and vinegar.