Heart HealthHeart Healthy Tips – 3 Ways to Promote Heart Health Immediately
Heart healthy tips can be quite simple!
1. Use olive oil to prepare your meals.
Olive oil contains monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select “extra-virgin” and “virgin” olive oils, the least processed forms. When you see the term “light” on olive oil labels, it indicates a reduced olive flavor.
Simple ways to use more olive oil:
- Sauté your vegetables in olive oil.
- Replace some of the fat in baked goods with olive oil.
- Use an olive oil based salad dressing.
- Flavor bread by dipping in olive oil.
If you do not currently consume wine, I do not recommend you start.
2. If you drink alcohol, choose red wine. . . in moderation.
Studies show a link between red wine and decreased risk of heart disease. Red wine may reduce blood clotting in a way similar to the effects of aspirin. Red wine also contains antioxidants. A diet high in antioxidants leads to a decreased oxidation of LDL cholesterol and less plaque formation in your arteries.
If you already drink wine, continuing to do so in moderation (less than 4 ounces of wine per day) may be beneficial. If you do not currently consume wine, I do not recommend you start. Too much wine will counteract your good intentions and lead to additional complications, such as increased blood pressure.
Eight steps to lower your cholesterol
3. Avoid Trans Fatty Acids
Trans fats raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol. Consuming trans fats increases your heart disease risk. Daily trans fat intake should be less than 1% of your total calorie intake.
Sources: chips, cookies, crackers, vegetable shortening, commercial baked goods, French fries, fried chicken, doughnuts, pastries, pie crusts, biscuits, pizza dough, and stick margarines.
Look at the Nutrition Facts panel on products. If you see the words “partially hydrogenated vegetable oils” in the ingredient list, then the product contains trans fats. Companies have been required to list trans fat content on the nutrition facts panel since January 2006.
All the best,
Lisa Nelson, RD
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Where I send people for supplements
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