Americans have one of the highest rates of coronary heart disease in the world,
and we also produce and eat the most fat. Are these two facts related? Yes.
Cut
the Fat
There are three types of fat: saturated, monounsaturated, and polyunsaturated. Saturated is the most dangerous of them all. Saturated fats include lard, butter, meat fat, and palm and coconut oils. These raise your level of cholesterol in the blood. High levels of low-density lipoprotein (unhealthy cholesterol) causes deposits of atheroma to form on arterial walls.
Monounsaturated
fats (olive and canola oil) usually have no effect on cholesterol, while polyunsaturated
fats (fish, peanut, soybean, corn, and sunflower oils) can actually help to
lower your cholesterol. Eating polyunsaturated fats can clear the walls of your
arteries. Bottom line: eat less saturated fat.
Sugar-Bad,
Fiber-Good
Another dieting tip is to eat less sugar. Eating sugar isn't directly related
to heart disease, but it does cause obesity if too much is eaten. Obesity leads
to high blood pressure, which is an extremely high risk factor for coronary
heart disease.
Many
people think they're cutting down on sugar when they are actually not. In processed
foods, sugar may be listed as a different name, such as: syrup, molasses, caramel,
sucrose, or dextrose.
When drinking fruit juice, check to make sure it is unsweetened. Fruit is always
a more healthy dessert than cake, pie, or ice cream. Also, try cooking with
less sugar. It will make all the difference.
Fiber is extremely beneficial for your body. It allows for bulky, healthy stools, while preventing constipation. Fiber can help control cholesterol and sugar levels in the blood by combining with them and allowing for their disposal. Foods that are high in fiber are usually more filling and less fattening. Fiber is a great weight-loss tactic. Fruits and vegetables serve as the best source of fiber (Note: a large increase in fiber intake can cause abdominal distress as well as flatulence).
A nutritious diet along with adequate exercise will put you on the road to a healthy heart.
