Cholesterol and A Healthy Diet
The American Heart Association (AHA) diet plan should be the cornerstone of a healthy diet.
The American Heart Association recommends that Americans eat a variety of foods daily from all of the basic food groups. Better food habits can help you be healthier. Visit the AHA Nutrition Web site, www.deliciousdecisions.org for recipes, tips and more. Or, visit the American Heart Association Eating Plan for Healthy Americans Dietary Guidelines. All of the basics for health eating can be found on the AHA Diet & Nutrition page.
The American Heart Association released the "No Fad Diet" book in 2005.
"Let this book be your guide and the American Heart Association be your partner on your journey to losing weight-and keeping if off-realistically, healthfully, and successfully for years to come. Do it for you, and encourage those you love to join you. Years of added life may well be the outcome!"
-Robert H. Eckel, MD
President, American Heart Association, 2005-2006
A healthy diet low in saturated fats and calories and high in fruits, vegetables, fiber, nuts and fish can reduce your cholesterol by as much as 5-15%.
The basic principles of these diet plans include:
* Eat a diet low in saturated fats (animal fats) and trans-fatty acids (margarine or shortening).
* Eat a variety of fruits and vegetables.
* Eat a variety of grain products, especially whole grains (complex carbohydrates).
* Limit sugars and low nutrient foods high in sugar such as soda pop, candy, etc. (simple carbohydrates).
* Eat an appropriate number of calories to maintain a healthy weight.
* Stay physically active to remain fit. Exercise 30 minutes or more on most days.
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Types of Fat
Saturated Fats:
Saturated fats tend to raise levels of cholesterol and LDL (bad lipid). They come from animals (also coconut and palm seed oil) and are solid at room temperature. Examples: butter, cheese, lard, creams, fatty meats like sausage and bacon.
Trans-Fatty Acids:
Trans-fatty acids tend to increase LDL (bad lipid) and decrease HDL (good lipid). They are found in man-made foods like margarine and shortening. They are listed under ingredients as "partially hydrogenated oils".
Unsaturated Fats: (monounsaturated and polyunsaturated)
Unsaturated fats are typically liquid at room temperature. All plant foods that have oils or fats will have a combination of both mono- and polyunsaturated fats.
Monounsaturated Fats are found in olive oil, canola oil, safflower oil, avacados, and nuts (hazelnuts, pecans, and macadamia nuts). The major monounsaturated fat found in the diet is oleic acid. There is debate among some experts because studies have shown conflicting results. Some studies show that monounsaturated fats can lower LDL, while other studies show no change. There is probably no change in HDL from monounsaturated fats. It is felt that monounsaturated fats are more likely to improve lipid levels than polyunsaturated fats.
Polyunsaturated fats come in two major categories; omega-6 and omega-3.The major omega-6 fatty acid in the diaet is linoleic acid, which can lower LDL. Omega-6 can be found in soybean oil, corn oil, sunflower oil and safflower oil. Although monounsaturated fats are thought to have better effects on lipid levels, animal models suggest that polyunsaturated fats may protect against coronary heart disease. Certainly, further research will be needed before one fat can be recommended over another.
The major source of omega-3 fatty acids in the U.S. diet is fish. Omega-3 fatty acids have been shown to be effective at lowering triglycride levels and decreasing the risk of death from heart disease by lowering the risk of sudden death from ventricular arrhythmias (ventricular tachycardia & fibrillation). Omega-3 is available as supplements, but caution is advised because omega-3 fatty acids can affect bleeding.
All fats have a lot of calories. Fats contain 9 calories per gram; compare to carbohydrates and proteins at 4 calories per gram and alcohol at 7 calories per gram. For this reason many weight loss programs have suggested lowering fat intake to reduce total calories. The food industry has developed many, many low-fat food products. Unfortunately, a lot of these products have just as many calories as their "regular fat" cousins. High carbohydrate foods tend to be low fat and people feel as though they can eat unlimited amounts due to the lack of fat. However, in avoiding 200 calories of fat, many people will eat 300-400 calories of carbohydrates. This will absolutely cause you to gain weight.
Calories cause weight gain! It does not matter if the calories come from fat, carbohydrates, protein or alcohol.
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Carbohydrates
Carbohydrates are any food that is not from an animal and come in two basic categories.
Complex Carbohydrates are foods the way Mother Nature intended. High fiber foods like vegetables, whole grains, fruits, nuts and legumes (beans and peas). These foods are higher in fiber and low in sugars. EAT MORE COMPLEX CARBOHYDRATES.
Simple Carbohydrates are foods from processed grains and are usually higher in sugar and low in fiber. For example: candy, cookies, cakes, soda pop, fruit juice, alcohol, and snack crackers. EAT LESS SIMPLE CARBOHYDRATES.
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Other Dietary Issues
Plant Sterol Esters
The proven ability of plant sterol and stanol esters to lower cholesterol is supported by more than 20 scientific studies, both in the United States and in Europe. Plant sterol and stanol esters work by blocking the absorption of cholesterol from the diet.
Plant sterols have been shown to reduce cholesterol levels twice as much when used as part of a low saturated-fat diet. Plant sterols also increase the cholesterol lowering effects of statin medicines.
Plant sterols can be found in the margarine Benecol, Minute Maid Premium Heart Wise orange juice, Yoplait Healthy Heart yoguart and some other food products.
Plant sterols are now showing up in diet supplement pills. The FDA does not regulate dietary supplements and there is no guarantee that the supplements contain what is stated on the package. Buyer beware!
Policosanol
Policosanol is a natural extract derived from sugar cane. It has been clinically studied and shown to be both safe and effective in lowering cholesterol.
Policosanol can be found in ONE-A-DAY Cholesterol Plus vitamins as well as other dietary supplements.
The FDA does not regulate dietary supplements and there is no guarantee that the supplements contain what is stated on the package. Buyer beware!
