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Credit: Pixabay/CC0 Public Domain
With your New Year's resolutions delayed by six weeks, some of you may have reverted to a not-so-healthy way of eating. Heart Month is the perfect time to remind yourself why eating healthy is important for more than just your waistline.
Lip Singh, M.D., a cardiologist at Mayo Clinic Health System, says, “What you eat and drink affects your cholesterol and triglyceride levels; If your cholesterol is high, your health care team may recommend that you follow a diet that lowers your cholesterol.” in Mankato and Waseca.
High cholesterol can harden the arteries of the heart, causing a condition called atherosclerosis, which can lead to coronary artery disease. In addition, atherosclerosis can cause a coating called plaque to build up, which can partially block arteries. Blocked arteries can reduce blood flow to the heart and cause chest pain.
What are triglycerides and cholesterol?
Triglycerides and cholesterol are types of lipids, or fats, that circulate in the blood. Triglycerides store unused calories and provide energy to the body. Cholesterol is used to build cells and certain hormones.
Cholesterol is primarily produced in the liver, but it can also enter your body when you eat foods containing animal fats. Foods of animal origin or containing animal fats include meat, egg yolks, lard, and dairy products. The type and amount of fat you eat can affect the amount of cholesterol produced in your body.
The body produces triglycerides from excess calories, regardless of the source of calories, such as fat, protein, or carbohydrates. Neutral fats are also created from excess sugar and alcohol. High triglyceride levels are a risk factor for heart disease.
Lifestyle choices to improve your level
Your health care team may recommend the following lifestyle changes to improve blood cholesterol levels and lower triglyceride levels.
- Eat a plant-based diet. Eat more plant-based fiber-rich foods. Choose 100% whole grains, whole fruits, and vegetables.
- Regular exercise. Aim for and maintain a healthy weight.
- Limit or avoid trans fats. Trans fats can raise blood cholesterol.
- Limit your intake of high cholesterol foods. Reduce your intake of foods such as egg yolks, organ meats, animal fats, and high-fat dairy products.
- Reduce total fat intake. All oils and fats are high in calories.
- Reduce your intake of saturated fat. Saturated fats can raise blood cholesterol.
- Replace saturated fats with unsaturated fats. Unsaturated fats can lower blood cholesterol levels. Monounsaturated fats are preferred. Polyunsaturated fats are okay.
“You can still enjoy your favorite foods, but you should prioritize heart-healthy foods and eat unhealthy foods in moderation. Small changes can make a big difference in reducing your risk of heart disease.” may give,” says Dr. Singh.
