Heart disease remains the leading cause of death in the United States. The cornerstones of managing heart disease are healthy lifestyle behaviors: a heart-healthy diet, exercise, smoking cessation and stress management. However, with so much information available, it’s often confusing where to begin.
“Luckily, there are a number of easy food choices and lifestyle changes that can have a big impact on lowering cholesterol and promoting overall heart health,” says Jenifer Bowman, a registered cardiac dietitian in Colorado. “The most common question that my patients ask me is ‘What foods will help me lower my cholesterol?’ The good news: now there are even healthy snacks that can help lower cholesterol, and they are delicious, too!”
Critical to understanding heart health is the impact of cholesterol on the heart. Cholesterol is a waxy substance that is carried through the bloodstream by protein carriers, or lipoproteins. High-density lipoprotein (HDL), the “healthy” cholesterol, is stable and takes Low-density lipoprotein (LDL), the “lousy” cholesterol, out of the flow of blood and back to the liver. It is important to keep LDL levels low in the blood, as too much LDL can cause plaque to form in the arteries, which in turn threatens heart health.
Borderline to high cholesterol levels are a leading risk factor for coronary heart disease. At least 50 percent of the American adult population, or almost 107 million people, are affected by high cholesterol, making it a top health concern in the United States. While genetics play an important role in a person’s propensity for high cholesterol, there are many environmental factors that also impact these levels.
Bowman offers the following tips for lowering cholesterol and promoting heart health:
Begin with a heart healthy diet.
Certain foods can help to lower overall and LDL, or “bad,” cholesterol. Eating these will also reduce risk for heart disease. Look for foods high in EPA and DHA omega-3 fats – including fish like salmon tuna, cod and halibut. Omega-3 fats from fish provide heart healthy benefits by improving the consistency of blood, lowering triglycerides, improving blood pressure and promoting a healthy heart rhythm. Also, the heart-healthy fat found in fish does not encourage plaque development in arteries.
Monounsaturated fat, found in foods like almonds and most nuts, olive oil, canola oil, avocados, olives and peanut butter, is another fat that does not encourage plaque development and can assist with lowering LDL and raising the beneficial HDL-cholesterol.
High-fiber foods can reduce the body’s absorption of cholesterol in the intestines. Great fiber-rich foods include oatmeal, fruits, vegetables, beans and whole grains.
Americans should become familiar with plant sterols: plant-based compounds that can help lower LDL. Plant sterols occur naturally in fruit, vegetables and whole-grain products, but usually at levels too low to effectively combat LDL. However, recent scientific studies have shown that plant sterols can be added to other foods at levels that can result in lower blood cholesterol and reduced risk for coronary heart disease. Plant sterols are now being added to a number of delicious food products, even snack foods such as Corazonas tortilla and potato chips and oatmeal squares.
Regular exercise
One of the most important benefits of physical activity is that it stimulates the liver to make more HDL-cholesterol, which can lead to a lower LDL-cholesterol. Exercise improves energy levels and boosts metabolism, which can lead to weight loss, assist with stress management and improve overall cardiovascular function.
Cigarette smoke avoidance
Both smoking and exposure to secondhand smoke increase cardiovascular disease risk. According to the American Heart Association, cigarette smoking alone increases risk of heart disease. On top of that, other side effects of smoking can also increase heart disease risk, such as increased blood pressure and decreased exercise tolerance.
Stress management
Stress can make arteries constrict and clot blood faster, which may increase risk of heart attack. Stress will also cause the liver to make more cholesterol. Also, people who experience stress are more likely to smoke, overeat and drink too much.
“Maintaining a healthy heart is easier than ever before as more is known about routine habits and specific nutrients that impact blood cholesterol,” says Bowman. “Incorporating some simple lifestyle changes, starting with diet, will significantly lower your risk for heart disease and improve your overall health.”
Courtesy of ARAcontent
