By Iris Farrou
21 Jul, 2023
Diet & Exercise, Heart health, Lifestyle Tips, Prevention, Women's Health
Best Foods for High Blood Pressure, Foods to Lower Cholesterol, Good Cholesterol, Healthy Diet, heart health, Heart Health Diet, How do I lower my cholesterol, LDL, Low Cholesterol Substitutes, Lower Cholesterol Foods, Meal Prep, What can't I eat with high cholesterol
We hear the phrase “high cholesterol” many times, especially as we get older, but what does that really mean? Why are some people more prone to it than others? Cholesterol is a fat-like substance that the human body needs–in healthy amounts. Lipoproteins in our blood carry cholesterol, and when the situation gets a little out of hand high levels of bad cholesterol in our bodies cause fatty deposits in our blood vessels–this in turn can heighten the risk of a heart attack or a stroke.
What to Cut Off
An unhealthy diet can contribute to developing bad cholesterol and/or the health issues that come with it; fast food, fried food, processed diets, saturated fats and trans fats are not friendly if you are trying to keep your cholesterol levels low. Saturated fats can be found in full-fat dairy products, as well as meat and butter. So, you may have to think twice about grabbing that delicious cheese tray from the store, cooking with butter, or consuming a lot of meat. Trans fats are often found in margarines and store-bought cookies and cakes–tempting, aren’t they? Not for your goal of lowering cholesterol!
Eliminating these products will help you lessen the bad cholesterol your lipoproteins carry. It’s not always easy to make diet changes, especially when your “comfort food” helps you deal with the stress of health issues, so it’s completely understandable that this situation may be a real pickle… (and no, you unfortunately should not have pickles either)
What to Add
The #1 goal when it comes to lessening cholesterol levels is to help your body absorb it into your bloodstream so as to avoid fatty deposits or clogged blood vessels. Foods with soluble fiber are particularly skilled in helping you get the “good kind” of cholesterol– oatmeal, oat bran, and high-fiber foods like fruit (eg. bananas and berries) are a great start!
Not this may sound contradictory to the discussion around “fats,” but there are good fats and bad fats. Margarine, saturated fats, and trans fats are a no-go. But, fatty acids are on your side: they can reduce triglycerides, which is another type of fat found in our blood, and help your body retain the good kind of cholesterol. Omega-3 fatty acids can be found in mackerel, herring, tuna, salmon, and trout– their fresh versions! For better results, it is recommended that you bake or grill the fish.
Almonds, walnuts, and avocados are also foods that can improve blood cholesterol and have been found to reduce the risk of heart attack. Keep in mind that nuts are high in calories so a handful goes a long way. Avocados are the good kind of fat– the opposite of saturated fat, and they are also high in nutrients and fiber. However, you can’t eat them in guacamole with dangerous chips: add plain avocado to your salads or your breakfast, or try it as a side dish.
What to Replace
Similar to fatty acids, olive oil–and especially extra virgin olive oil–can be really successful in ensuring the good type of cholesterol is absorbed by your body. You can replace pretty much any use of butter with olive oil–the difference in taste will be minimal, and the health improvements will be tremendous.
Another thing you will need to replace, and that’s not necessarily in the kitchen, is your general stance on everyday life. Lack of physical activity is a very high risk factor for heart disease–it doesn’t matter where you are on your journey or if your body can only do so much; you have to start from where you are and build up to your body’s capacity of exercising regularly. This will also slowly start to help you with maintaining a healthy weight and lessen your chances of developing heart disease, high blood pressure, or other serious health problems.
Even if you are young and healthy, and we do hope you are, remember that knowledge is always power; check your cholesterol levels during regular blood tests and doctor visits, and keep an eye on your family history for cholesterol-related diseases.
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While heart health is often talked about as a problem men face, women are also at risk. And when it comes to heart attacks, the symptom of sudden chest pain is more widely known than any others. Though this can definitely signify a heart attack, women do not experience it the way men do. Signs of heart health issues in women may include neck, jaw, shoulder or abdominal discomfort, pain on the arms, shortness of breath and nausea, sweating, indigestion and unusual fatigue.
Because these symptoms are not directly associated with the chest area, lots of women do not draw connections between the aforementioned discomforts and their heart health. Additionally, women are misdiagnosed when they are suffering from a heart condition at a much higher rate than men.
Whereas we vaguely know that older men are in danger of a heart attack, women of all ages should be more aware of the condition of their heart, especially women who experience high stress levels in their everyday lives and those who have a family history of health disease—even if they are younger than 65.
As is the case with most conditions that build up over time, heart health is made worse when experiencing high levels of stress. More specifically, it has been found that women whose work environment is especially pressuring, women in professional settings that demand rapid decisions, have high standards of performance, or are generally worried about being fired, are at greater risk of cardiovascular disease (even under the age of 51). Early warnings signs include thickness of the carotid artery wall.
Though it is challenging to avoid a stressful work environment, there are ways in which the stress can be alleviated:
- You can make sure that you are eating as healthy as possible, following a diet that is appropriate for your body and steers you clear of obesity—a factor which can definitely worsen heart conditions.
- It is also suggested that you exercise regularly, another way in which you can ensure a healthy weight.
- Limited alcohol consumption, as well as quitting smoking and avoiding second-hand smoke are important in lessening the risk of a heart condition.
- As much as you can, limit intrusions into your life that add stress, especially as those pertain to professional intrusions outside of work hours.
- You can also experiment with practicing different relaxation techniques, such as meditation, deep breathing, yoga, and progressive relaxation.
Remember that sometimes what we do on our own may not be enough, or we might be needing an extra support system. In those cases, it is never a bad idea to foster mutually supportive relationships with those around us, and/or to seek help from a mental health professional.
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February is woman’s heart health awareness month. According to the Mayo Clinic, heart disease remains the number one cause of death for women in the US.
Even seemingly healthy people who eat well most of the time, exercise occasionally, and feel fine, can be at risk of heart disease. There are many factors unique to woman that make them vulnerable to heart disease or stroke. While the simple fact of female gender increases the risk of heart disease, age, race, and family history are among the other main contributors.
Risk Factors for Heart Disease
Essentially, there are two groups of risk factors, those you can control and those you cannot. The factors you have more control over include smoking, excessive alcohol consumption, your weight and body fat, exercise, body weight, food choices, and Type I diabetes. The factors you may not have as much control over include age, gender, family history, race, familial cholesterol, blood pressure, and history of previous stroke or heart attack.
Know Your Numbers
The American Heart Association recommends that woman keep an eye on the following numbers: Total Cholesterol, HDL (good) Cholesterol, Blood Pressure, Blood Sugar, and Body Mass Index (BMI). While it’s not the same for everyone, typically a normal blood pressure is 120/80, acceptable body mass should be around 25%-30%, and fasting blood sugar should be less than 100 mg/dl. Additionally, cholesterol should be checked and monitored by your doctor.
Control What You Can
Yes, you’ve heard it before, we all have; diet and exercise are paramount to being healthy. While many women “look” and “feel” healthy, it doesn’t mean they are living a heart-healthy life. The best way to eat a heart healthy diet is to fill up on fruits, veggies, whole grains, lean proteins, and low-fat dairy. Opt for foods low in saturated fats, cholesterol, salt, and sugar. One good rule of thumb is to choose 50% fruits and vegetables at every meal. The key is limiting or totally cutting out proceed foods.
Being active is another important piece to this puzzle. The Center for Disease Control and Prevention suggests healthy adults should be active for 150 minutes a week. That breaks down to 2 hours and 30 minutes. So, exercising 30 minutes a day, 5 days per week is ideal. Moderate-intensity exercises, such as brisk walking or bicycling, is recommend.
While it’s no surprise smoking is to be avoided at all costs, monitoring alcohol intake is also suggested. Women should have only one alcoholic drink per day. Red wine is known to have heart healthy benefits and remains a good choice (in moderation) due to its antioxidants.
Looking for more information about heart health? Check out these articles by our group:
Heart Health Month and Reducing Your Risk of Heart Disease
Every Second Counts. Don’t Ignore the Symptoms of a Major Heart Event
February is American Heart Month: What is your heart age?
Sources:
https://www.cdc.gov/features/wearred/index.html
https://www.cdc.gov/heartdisease/healthy_living.htm
https://www.goredforwomen.org/en/know-your-risk/commit-to-better-health
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We hear the phrase “high cholesterol” many times, especially as we get older, but what does that really mean? Why are some people more prone to it than others? Cholesterol is a fat-like substance that the human body needs–in healthy amounts. Lipoproteins in our blood carry cholesterol, and when the situation gets a little out of hand high levels of bad cholesterol in our bodies cause fatty deposits in our blood vessels–this in turn can heighten the risk of a heart attack or a stroke. 