Heart Health and Cholesterol

 

What YOU Can do to Improve YOUR Cholesterol Profile

Do you know YOUR cholesterol numbers?  Learn how to lower your LDL and Triglycerides, and maintain or improve your HDL.

 

Eating to Lower Your Cholesterol

Attaining a healthier lipid profile decreases a risk factor for coronary disease.  Keeping your cholesterol, blood lipids and blood glucose level in the recommended range can help prevent the build-up of cholesterol, fat and other substances.  There are some important steps you can to lower your levels through dietary and lifestyle intervention.

 

Sterols Stanols

Eating foods that contain plant sterols and stanols, often referred to as Functional Foods, may help lower your LDL (“bad”) cholesterol.  To benefit, you should have 2g (2,000mg) daily, divided over 3 meals.

 

Triglycerides: Keeping the Numbers Down

Triglycerides are the same form of fat that is found in foods. They are also created by excess calories, stored as fat in the body. When excessive levels of triglycerides build up in the body, they raise health risks, including heart attack and stroke.

 

Omega-3 vs. Omega-6 Content of Meat, Poultry, and Fish

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main long-chain highly unsaturated fatty acids (HUFAs) in the omega-3 series. DHA is necessary for the correct construction and functioning of membranes in the nerves and active muscle. EPA and DHA both are important for cardiovascular health, and EPA is critical in the anti-inflammatory response.

 

Fat Content of Meat and Dairy Foods

Determine the Total Fat, Saturated Fat, Monounsaturated Fat, and Polyunsaturated Fat (PUFA) contents of commonly consumed animal proteins and dairy products.

 

Cholesterol: Making Heart-Healthy Choices

Review the guidelines for making the best choices (while avoiding the worst), within each food group.

 

The DASH “Diet” for Blood Pressure Control

DASH stands for Dietary Approaches to Stop Hypertension. The DASH eating pattern has been shown to reduce blood pressure but is also a healthy, low-fat, low-sodium plan that all adults can benefit from.