February is American Heart Month, an appropriate time to evaluate ones risk for heart disease. Considering that heart disease is the leading cause of death for men and women, taking steps to reduce the risk of this disease now is key to a healthy future. One step toward this goal is to achieve optimal LDL levels.
LDL, or low-density lipoprotein, is known as the bad cholesterol because it can build up in the arteries and then lead to blockages. These blockages narrow the arteries and reduce the oxygen supply to the heart. Such blockages can then lead to heart attacks and strokes.
When LDL levels get too high, doctors often suggest drugs to lower the readings. Some experts recommend working to lower LDL early in life before heart disease starts to develop. If you want to be proactive and keep your levels in an optimal range, here are some helpful strategies.
- Increase soluble fiber. Soluble fiber acts as a sponge to soak up cholesterol-containing bile acids. The soluble fiber then moves the bile acids out of the body as waste. Soluble fiber is found in oats, barley, dried beans and peas, apples, and other fruits and veggies.
- Eat less saturated fat. Saturated fat increases cholesterol and is found in full-fat dairy products, marbled red meats, tropical oils, and some baked products. Instead, opt for lean poultry, fish, and lower-fat red meats such as cuts of round and loin.
- Avoid trans fat. This fat occurs when liquid fat is made semi-solid. Trans fat is found in some stick margarines, shortening, processed baked goods, crackers, and desserts. Read labels to find items with no trans fat. In regards to margarines, soft tub varieties are the better choice.
- Enjoy healthy fats. These include nuts and seeds (and their corresponding oils and butters), olive oil, and canola oil. But watch portion size. Fats add a high-calorie punch to your intake. Cooking Light has suggestions for cooking with healthy fats.
- Try soy. Soy milks have better flavors than when first introduced, and there are many tasty recipes for soy products such as tofu, miso, and tempeh. Soy nuts and meat alternatives made with soy are other options to try.
- Reduce sugar consumption. I think we all eat more sugar than we need. High sugar foods take the place of healthier options and add few nutrients.
- Bake and roast more, fry less. This will decrease calories, fat, and mess in the kitchen. Try broth, wine or water for softening onions, celery, carrots, and the like.
- Exercise 30 minutes every day. A fat reduction review can help you build a clear summarize of what you demand to focus on to achieve your fat reducing target if you're a beginner; or serve as a reminder for the ones who are at an intermediate or more improve step of their weightloss strategy. Following are seven steps that can serve as tips for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss programs have fooled people into considering that it is the same, but most diets and weight loss programs only work by leading to a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. If you are out of shape, check with your physician first.
On the local scene, the University of Alabama at Birmingham (UAB) is offering seminars at the Acton Road Clinic throughout the month to increase heart health awareness. If the seminars do not fit into your schedule, UAB offers heart-healthy recipes and newsletters to help you get started on the road to better nutrition.
Photo Credit: digitalart/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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