Whats Up Magazine Huntsville Lake of Bays - What's Up Muskoka
Whats Up Magazine Huntsville Lake of Bays - What's Up Muskoka
Whats Up Magazine Huntsville Lake of Bays - What's Up Muskoka
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Reduce cholesterol with smart food choices<br />
Special Feature<br />
Heart health<br />
It is well known that high cholesterol<br />
levels can lead to heart disease,<br />
heart attacks and stroke. However,<br />
many people are still in the dark about<br />
how they can conquer cholesterol.<br />
Diet and heredity play key roles in<br />
cholesterol levels. While it’s relatively<br />
impossible to change what you’ve<br />
inherited from a long line <strong>of</strong> relatives<br />
before you, you do have control over<br />
what foods you eat – especially those<br />
that can help lower cholesterol in a<br />
natural, drug-free way.<br />
Enjoy oatmeal and other fibre-rich<br />
foods. Oat bran and rice bran have<br />
been shown to moderately reduce cholesterol<br />
levels. But results require a<br />
healthy helping each and every day<br />
(approximately three packets <strong>of</strong><br />
instant oatmeal) to see marked results.<br />
Still, fibre is good for the body in<br />
other ways, and every little bit helps in<br />
the fight against cholesterol.<br />
Consume five servings <strong>of</strong> fruits<br />
and vegetables daily. Fruits and vegetables<br />
are high in antioxidants, which<br />
in general are good for fending <strong>of</strong>f diseases<br />
in the body. Filling up on<br />
healthy foods may also fend <strong>of</strong>f cravings<br />
for less healthy foods that may be<br />
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high in saturated fat – a contributor to<br />
cholesterol.<br />
Choose legumes several times a<br />
week. Replace the animal protein in<br />
your diet (meat and poultry) with<br />
plant protein. Beans are a good source<br />
<strong>of</strong> protein and fibre and can make for<br />
filling meals. Soy products are also<br />
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effective for keeping cholesterol in<br />
check. Try replacing a few foods here<br />
and there with soy-based products.<br />
Go for garlic. Research indicates<br />
that compounds in garlic help to<br />
staunch production <strong>of</strong> cholesterol in<br />
the liver. It works in much the same<br />
way as some <strong>of</strong> the prescription cholesterol-lowering<br />
drugs. Raw and<br />
cooked garlic have similar effects. So<br />
choose garlic to flavour foods for an<br />
added health benefit.<br />
Get the benefits <strong>of</strong> blueberries.<br />
Studies show that a compound in<br />
blueberries (pterostilbene) may help<br />
lower cholesterol as effectively as commercial<br />
drugs, with fewer side effects.<br />
Factor in good fats. Not all fats<br />
out there are bad. Omega-3 essential<br />
fatty acids can help raise levels <strong>of</strong><br />
“good” cholesterol, or HDL. Good fat<br />
foods include olive oil, avocados,<br />
olives and some nuts.<br />
Pour a glass <strong>of</strong> pomegranate juice.<br />
This tart treat is full <strong>of</strong> antioxidants<br />
and has been touted for years as a<br />
sound choice for improving health. A<br />
National Academy <strong>of</strong> Sciences study<br />
showed that pomegranate juice<br />
reduces cholesterol plaque buildup by<br />
increasing nitric oxide production.<br />
Grab some yogurt with live active<br />
cultures. There is research that indicates<br />
that yogurt with active cultures<br />
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(probiotics) can do more than just settle<br />
your stomach ailments. Yogurt may<br />
help to prevent reabsorption <strong>of</strong> cholesterol<br />
back into the blood stream.<br />
Look for supplemented foods.<br />
Stanol esters and plant sterols are<br />
plant-produced compounds that<br />
block the absorption <strong>of</strong> cholesterol in<br />
the intestines. Some foods and margarines<br />
are adding plant sterols to help<br />
fight high cholesterol.<br />
Hidden belly<br />
fat can be<br />
deadly<br />
According to a group <strong>of</strong> University<br />
<strong>of</strong> Michigan scientists, belly fat<br />
tucked deep under the skin might<br />
be worse for a person’s arteries than<br />
fat padding the rest <strong>of</strong> the body.<br />
Also called visceral fat, belly fat<br />
appeared to boost inflammation<br />
and was linked to worse forms <strong>of</strong><br />
atherosclerosis, a hardening <strong>of</strong> the<br />
arteries, making heart attacks more<br />
likely.<br />
Using mice in their experiment,<br />
the University <strong>of</strong> Michigan team<br />
transplanted visceral fat into some<br />
mice, while transferring subcutaneous<br />
fat (fat that sits directly<br />
under the skin) into others, and no<br />
fat into a third group <strong>of</strong> mice.<br />
The results showed that the mice<br />
injected with visceral fat suffered<br />
the worst atherosclerosis and the<br />
most inflammation. The research<br />
conducted by the scientists supports<br />
the belief that abdominal fat<br />
increases the risk <strong>of</strong> serious health<br />
problems.<br />
According to the National<br />
Heart, Lung, and Blood Institute,<br />
the risk <strong>of</strong> serious health problems<br />
increases in men with a waist measurement<br />
over 40 and in women<br />
with a waist measurement over 35.<br />
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