1. Eat more vegetables, fruits, whole grains, and legumes: Sulphoraphane found in vegetables like broccoli, has been proven to have heart-protecting benefits. Eating more fruit and grains will increase your dietary fibre, which will also help lower LDL cholesterol levels.
2. Choose fat calories wisely: Limit your total fat intake. Eat less saturated fats and trans-fatty acids (for example, fats found in margarine, salad dressing, sweets and desserts). Avoid partially hydrogenated oils as much as possible. These are usually found in processed or manufactured foods, like margarine, and will sometimes appear on labels as ‘vegetable oils’. Eat more monounsaturated fats (for example, fats found in olive and peanut oil). Olive oil is rich in polyphenols, powerful antioxidants that promote heart health.
3. Eat a variety of protein foods: Balance your intake of protein by having a variety of protein foods from animal, fish and vegetable sources. Animal protein like red meat and dairy products are among the main culprits for increasing heart disease risk. Eating more fish, like omega-3-rich salmon will not only help protect your heart but will also boost your energy levels, help fight certain types of cancer, improve your sleep, help with arthritis, reduce high blood pressure and improve cognitive function.
4. Eating complex carbohydrates: Whole-wheat pasta, brown or wild rice, root vegetables, oat, barley and whole-grain breads are all complex carbohydrates that are rich in fibre and contain nutrients like phytochemicals, vitamins and minerals. Limit your intake of refined carbohydrates (including white bread and pasta, and biscuits), that can all increase your LDL cholesterol levels and raise your risk of heart disease.
5. Feed your body regularly: Skipping meals often leads to overeating. For some, eating five to six mini-meals may help keep cravings in check, help control blood sugars and regulate metabolism. This approach may not be as effective for those who are tempted to overeat every time they are exposed to food. For these individuals, three balanced meals a day may be a better approach.
Until next time,
The Cholesterol Truth
Here’s to a healthy heart
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