Four Tips to a Healthy Heart and How Diets Lower Cholesterol
Healthy eating is not only for losing weight; diets lower cholesterol too. Studies have shown that weight loss can contribute to a healthier body because, given the right eating habits and a more active lifestyle, it can reduce the amount of bad cholesterol and fats, scientifically known as triglycerides, in the bloodstream.
As one will notice, diets lower cholesterol, but they do not seek to completely eliminate it. This is because not all cholesterol is bad cholesterol. Cholesterol is the waxy fat produced by the liver and intestines to build and maintain cell membranes. It also assists in the production of hormones and the flow of blood to the vital organs of the body. Humans, therefore, cannot live without cholesterol because it is essential to the functions of the human body. In the same way, there are no real fat-free diets because fats are the body’s natural insulators and nutrient absorbers. Without them, there is no way that the body can maintain its normal temperature and stay nourished at the same time.
According to the Lower Your Cholesterol Secrets website, although it is good that diets lower cholesterol, one should still consume a healthy dose of it to ensure that the body’s degree of lipoproteins remains at a safe level. In fact, one should increase the intake of high density lipoproteins (HDL), which is otherwise known as the good cholesterol. If the body lacks sufficient cholesterol, the liver will overcompensate by producing more of it to sustain membrane and hormone production. This will, in turn, lead to higher cholesterol levels as if one consumed too much of it. Likewise, those who are into weight loss diets should be careful not to starve themselves just to shed excess weight because this will slow down metabolism and signal the body to produce more fat to compensate for the deficiency in triglycerides, which is the scientific term for fat.
Since it has been proven that diets lower cholesterol, one should take note of the following tips for eating one’s way to a healthy heart:
Increase intake of fibrous foods. The more fibre there is in one’s diet, the better it is for the body. It not only flushes out toxins, but it also helps lower LDL. This means more whole-wheat grain, fruits, and vegetables.
Decrease intake of red meat. Beef, the most popular red meat, contains a high concentration of LDL and saturated fat. Therefore, the consumption of beef should be minimized and red meat should be replaced with leaner alternatives, such as chicken, to ensure one’s cardiovascular well-being.
Decrease intake of processed animal fats. These include dairy products that one can easily buy in the supermarket, such as butter and cream, because they are high in trans fat and saturated fat.
Increase intake of foods rich in HDL. Nuts such as almonds, pistachios, and walnuts, are good sources of HDL, as well as fish like tuna and salmon, which are fortified with Omega-3, a heart-friendly nutrient.