Health & Fit This is The Best Diet for Heart Health
You Don't Know as Much About Healthy Eating as You Think
The more (mis)information we have, the more unhealthy we've become.The more (mis)information we have, the more unhealthy we've become.
Talk about double duty: This diet can bulletproof your heart while shedding inches off your waist!
Ever wondered what’s the number one murderer in America? It’s not a serial killer—it’s a silent killer, more commonly known as heart disease. And it steals about 610,000 lives each year. What’s even more shocking is that heart disease is very much preventable through a healthy diet and exercise. But with so many diets out there claiming their heart-healthy benefits, it can be difficult to decipher which is optimal for your ticker. Thankfully, a new study has done so.
Israeli researchers from the University of the Negev and Soroka University Medical Centre compared a low-fat diet to a low-carb diet to determine which is most effective at reducing fatty tissue outside of the heart (scientifically termed pericardial fat). The findings revealed that a low-carb diet lowered fat deposits around the heart as well as decreased lipids and waist circumference.
6 Ways to Increase Your 'Good' Cholesterol Levels
Not all cholesterol is bad. Experts share how to get more of the good stuff. Cholesterol gets a bad rap. But the truth is, you need it to live, let alone lead a long, healthy life. Without this waxy, fat-like substance, you couldn’t make sex hormones such as estrogen and testosterone, adrenal hormones that help regulate blood pressure and metabolism, or essential nutrients such as vitamin D. Floating through your bloodstream, two different fat- and protein-containing carriers, called lipoproteins, carry cholesterol to and from your cells.
To come to this finding, 80 participants with a high BMI and abdominal obesity were split into two groups where one group was fed alow-carb diet rich in heart-healthy fats while the other group consumed a low-fat diet for 18 months. At the end of the duration, both groups dropped an approximate average of 8.2 pounds, but the Mediterranean-style dieters had improved heart disease risk factors as well as decreased fat around the heart. What’s more, those who stuck with the low-carb Mediterranean diet also noticed a decrease in waist circumference especially.
Since researchers agree that in order to strengthen your heart and shed weight while you’re at it, eating a diet that’s low in carbs and full of heart-healthy fats (think salmon and nuts) as well as fruits and vegetables is the way to go. Now that you know which foods to shop for, remember to cross theseoff your grocery list.
Most Americans Wouldn’t Go to the Gym If You Paid Them, According to a New Study
In 2000, there were 32.8 million memberships to fitness centers or health clubs in the United States on file, according to Statista. In 2016, that number had leaped to 57.25 million memberships. Americans seem to sign up for gyms more and more, and if you believe in the adage 'It’s the thought that counts,' then the U.S. is chock-full of 57.25 million body-builders. However, despite how much we seem willing to pay for gym memberships, it seems that when it actually comes down to going to the gym itself, we won’t go even if we were paid.
- cholesterol (like eggs)? You're not alone. Heck, even the Dietary Guidelines recommended against consuming more than 300 mg of dietary cholesterol a day up until the newly-revised 2015 version. Now, the Dietary Guidelines have removed this limit, referencing the fact that all available evidence suggests there is no relationship between consumption of dietary cholesterol and levels of blood cholesterol. (In fact, a large body of evidence indicates that cholesterol-rich eggs can actually improve your cholesterol profile by raising the "good" cholesterol, HDL.)
We aren't saying that changing your diet won't help you reduce your numbers. Eating the right foods is one of the most effective ways to lower—or maintain healthy levels of—your cholesterol. So besides exercising more, cutting out refined sugars, and steering clear of foods high in saturated and trans fats, simply incorporate the foods below into your weekly routine and you might be able to toss your statins—stat. Wondering which foods to avoid? Start with these" role="presentation" src="/upload/images/real/2017/09/06/slide-1-of-18-p-by-olivia-tarantino-p-p-when-it-comes-to-the-relationship-between-eggs-and-cholester_961772_.jpg?content=1" title="By Olivia TarantinoWhen it comes to the relationship between eggs and cholesterol, it seems like we'... - Provided by Eat This, Not That!" /> .
- LDL CHOLESTEROL
Think—Lazy. "Bad" LDL cholesterol deposits excess cholesterol and fat molecules into your blood (rather than to your liver), leading it to build up in your arteries. When your arteries become blocked—what's known as atherosclerosis—it puts you at higher risk for heart attacks and stroke. What you may not know is that the size of LDL particles matters as well. And it turns out, bigger is better: "small, dense LDL" particles confer a higher risk of heart disease than "large LDL" particles. So even some foods that raise overall LDL levels may actually be enlarging the small, dense LDL, which actually slashes the risk of cardiovascular problems." role="presentation" data-src="/upload/images/real/2017/09/06/slide-2-of-18-p-before-we-go-into-our-list-of-foods-heres-a-general-review-of-what-types-of-choleste_148308_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Before we go into our list of foods, here's a general review of what types of cholesterol are found ... - Provided by Eat This, Not That!" />
Types of Cholesterol
- overnight oats recipes for what-to-eat inspiration!" role="presentation" data-src="/upload/images/real/2017/09/06/slide-3-of-18-p-not-all-carbs-will-shatter-your-weight-loss-goals-this-nutrient-dense-fiber-rich-cer_289470_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Not all carbs will shatter your weight loss goals. This nutrient-dense, fiber-rich cereal grain is l... - Provided by Eat This, Not That!" />
- high in protein (nearly 10 grams per cup), and has a good amount of fiber (21 grams of the satiating nutrient per cup). And according to a study published in the European Journal of Clinical Nutrition, participants who ate kamut wheat products in place of refined wheat reduced total cholesterol, LDL cholesterol, and cytokines, which cause inflammation throughout the body, over the course of eight weeks. Toss it into salads or enjoy it as a side dish on its own." role="presentation" data-src="/upload/images/real/2017/09/06/slide-5-of-18-p-thanks-to-quinoa-ancient-grains-have-won-a-place-at-many-americans-tables-but-dont-l_628088_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Thanks to quinoa, ancient grains have won a place at many Americans' tables. But don't limit yoursel... - Provided by Eat This, Not That!" />
- 15 Nuts Better Than Protein Powder." role="presentation" data-src="/upload/images/real/2017/09/06/slide-6-of-18-p-you-can-thank-tree-nuts-pistachios-walnuts-and-pecans-high-levels-of-plant-sterols-f_760495_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="You can thank tree nuts'—pistachios, walnuts, and pecans—high levels of plant sterols for their chol... - Provided by Eat This, Not That!" />
5. Red Onions
- detox, shed pounds, and boost immunity.
With numerous health benefits like reducing cholesterol, stabilizing blood sugar, and scorching body fat, apple cider vinegar (aka ACV) may be our new BFF. In fact, a study published in the Bioscience, Biotechnology, Biochemistry journal revealed that participants who were given ACV lost more body fat and inches than those given a placebo over a 12-week period—and that's without a diet or exercise regimen. Sign us up, please!
But we know what you're thinking: swigging vinegar sounds about as appealing as swallowing another wheatgrass shot. There's good news, though; ACV is so versatile that mixing up some palatable apple cider vinegar detoxing elixirs is totally doable! Be aware that not all apple cider vinegars are the same, warns Lisa Hayim, RD. "Reach for an unfiltered type, which is cloudy and contains probiotics—which can help adding the good bacteria into your gut." Got it? Good! Now check out our recipes below and then find out more about the benefits of apple cider vinegar with these" role="presentation" src="/upload/images/real/2017/09/06/slide-8-of-18-p-by-april-benshosan-p-p-these-tasty-acv-elixirs-can-help-you-a-href-http-www-eatthis-_249967_.jpg?content=1" title="By April BenshosanThese tasty ACV elixirs can help you detox, shed pounds, and boost immunity.With n... - Provided by Eat This, Not That!" /> !
- avocado recipes? How about this: the fatty fruit is rich in heart-healthy monounsaturated fats that can help lower cholesterol levels and decrease risk for heart disease when consumed in place of saturated or trans fats. Not to mention, the avocado is a powerful hunger squasher, so you'll be less likely to eat cholesterol-raising foods (like sugary treats) after you've eaten some avo. Case in point is this study published in Nutrition Journal, which found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward." role="presentation" data-src="/upload/images/real/2017/09/06/slide-10-of-18-p-need-another-reason-to-try-out-your-new-favorite-a-href-http-www-eatthis-com-best-a_79731_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Need another reason to try out your new favorite avocado recipes? How about this: the fatty fruit is... - Provided by Eat This, Not That!" />
- how to get rid of bloating," you'd find both a solution to your troubled tummy and your high cholesterol levels? You heard us right. Famous for aiding in digestion, ginger has also been found to help reduce total cholesterol, LDL, and very low-density lipoprotein (VLDL) levels when subjects consumed three doses of three-gram ginger capsules. Researchers attribute ginger's health benefits to gingerols, compounds that are antioxidant, anti-inflammatory, and antibacterial. Get the benefits by grating some fresh ginger into warm water with a squeeze of lemon to make some tummy taming tea." role="presentation" data-src="/upload/images/real/2017/09/06/slide-11-of-18-p-who-knew-that-when-you-pulled-out-your-phone-to-google-a-href-http-www-eatthis-com-_741356_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Who knew that when you pulled out your phone to Google "how to get rid of bloating," you'd find both... - Provided by Eat This, Not That!" />
- dark chocolate, may be able to lower levels of LDL cholesterol and total cholesterol. The secret lies in the presence of cocoa flavanols, which previous studies have found to inhibit cholesterol absorption as well as the expression of LDL receptors. To reap the benefits, grab a bar that contains 70 percent or more cocoa solids or pure cacao powder, as these will have the highest amounts of flavanols." role="presentation" data-src="/upload/images/real/2017/09/06/slide-12-of-18-p-we-know-you-didnt-really-need-another-excuse-to-nibble-on-that-chocolate-bar-but-we_658799_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="We know you didn't really need another excuse to nibble on that chocolate bar, but we'll give it to ... - Provided by Eat This, Not That!" />
10. Dark Chocolate
- metabolism and relinquishing stored fat from fat cells. But that's not all—according to Harvard researchers, the antioxidants in green tea may also lower levels of LDL (bad) cholesterol and increase levels of HDL (good) cholesterol." role="presentation" data-src="/upload/images/real/2017/09/06/slide-13-of-18-p-replace-your-morning-joe-with-a-cup-of-green-tea-to-whittle-your-waist-and-ward-off_536529_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Replace your morning joe with a cup of green tea to whittle your waist and ward off disease. What ma... - Provided by Eat This, Not That!" />
11. Green Tea
- fermented foods (like sour beer, yogurt, pickles, cocoa, and sauerkraut) can also help lower bad cholesterol levels. The key here is the presence of Lactobacilli—a strain of lactic acid bacteria, or culture, that gives fermented foods their characteristic sour taste. A study published in the International Journal of Food Microbiology found that the specific strain in kimchi was able to lower cholesterol levels by preventing cholesterol from being picked up by your bloodstream." role="presentation" data-src="/upload/images/real/2017/09/06/slide-15-of-18-p-were-highlighting-this-korean-fermented-cabbage-but-many-other-a-href-http-www-eatt_542749_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="We're highlighting this Korean fermented cabbage, but many other fermented foods (like sour beer, yo... - Provided by Eat This, Not That!" />
14. Extra Virgin Olive Oil
- chia seeds or flaxseed into your overnight oats, on top of baked goods, or mixed into your smoothies. Animal studies suggest a chia-rich diet can lower harmful LDL cholesterol and protect the heart, and a recent study in The Journal of Nutrition found that when patients who were susceptible to cardiovascular disease ingested just 30 grams (about four tablespoons) of ground flaxseed daily, they could reduce circulating LDL cholesterol levels by 15 percent in as early as one month." role="presentation" data-src="/upload/images/real/2017/09/06/slide-17-of-18-p-one-of-the-hallmarks-of-a-balanced-diet-is-to-have-a-good-ratio-of-omega-3s-to-omeg_777707_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="One of the hallmarks of a balanced diet is to have a good ratio of omega-3s to omega-6s. A 1:4 ratio... - Provided by Eat This, Not That!" />
15 & 16. Flax & Chia Seeds
- weight loss smoothies." role="presentation" data-src="/upload/images/real/2017/09/06/slide-18-of-18-p-spinach-is-one-of-the-highest-dietary-sources-of-lutein-an-antioxidant-pigment-foun_468542_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Spinach is one of the highest dietary sources of lutein—an antioxidant pigment found in dark green l... - Provided by Eat This, Not That!" />
These 5 Factors Can Accurately Predict Your Risk of Heart Problems .
<p>No blood tests required.</p>Just because your doctor hasn’t told you you’ve got signs of cardiovascular problems doesn’t mean you’re safe. The symptoms can be easy to miss, like these 4 silent signs of clogged arteries. Thankfully, new research in The Journal of American College of Cardiology shows it might be easier than ever to see if heart issues are in your future.
15 Super Foods For Healthy Heart
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It is a fact that heart disease is a number one killer. One of the main causes for heart attack and stroke are clogged arteries which can interrupt the blood flow ...