[gallery td_select_gallery_slide="slide" ids="12116,12119,12118,12115,12117"]
Amal Al-Sibai
Saudi Gazette
Again and again, research points to the connection between diet and heart disease. As a general rule, diets high in total fats, saturated fats, and trans-fatty acids raise blood cholesterol levels and put you at risk for heart disease.
You can naturally lower your blood cholesterol levels by eating right and getting regular exercise. First off, let’s start with the foods that you should avoid because they increase LDL (bad) cholesterol levels. The number one source of saturated fats that clog the arteries and increase both cholesterol and blood pressure levels are animal foods.
• Red meats in general - beef, lamb, and veal are higher in saturated fat than chicken and fish. Whether it’s the American cheeseburger or steak, or the Saudi cooked lamb over rice, cutting back on red meats in your diet will help you bring blood cholesterol levels down. Consider this: you should not be consuming more than 16 g of saturated fat per day, while a typical Big Mac or Burger King Whopper contains 11 g of saturated fat.
• Not all chicken is equal. Battered, deep-fried chicken drumstick with the skin on is just as bad for your heart as a cheeseburger. On the other hand, a skinless chicken breast, baked or broiled with lemon juice and freshly ground black pepper has only 1 g of saturated fat – big, healthier difference!
• Whole milk and dairy products are high in fats and cholesterol. However, you do not want to omit dairy products from your diet because they are an ideal source of calcium, essential for strong, healthy bones. And remember: women in Saudi Arabia have very high rates of osteoporosis (weak, brittle bones that fracture easily). Replace whole milk, cheeses, and yogurt with the low fat or skimmed variety. A 1-cup serving of whole milk contains 24 mg of cholesterol, while the same serving of skimmed milk contains 5 mg of cholesterol. A 1-cup serving of whole milk contains 4.5 g of saturated fat, but a cup of skimmed milk contains 0.1 g of saturated fat.
• Ice cream has almost just as much fat and cholesterol as a beef burger; and to make matters worse it is full of sugar. One cup of rich chocolate ice cream contains 15.36 grams of saturated fat.
• Liver is loaded with cholesterol, and should be avoided if high blood cholesterol is a concern for you. Think of the function of the liver, in animals and in humans. Cholesterol is made and stored in the liver, and the most concentrated levels of cholesterol in animal meats are found in organ meats, like the liver. The American Heart Association recommends an intake of cholesterol less than 300 mg a day for a healthy adult. A three ounce serving of cooked beef liver will give you 331 mg of cholesterol. This high-cholesterol food should be avoided.
• Limit the eggs in your diet to three eggs per week. Preferably, your eggs should be boiled rather than fried or scrambled. A boiled egg with a slice of whole wheat toast and some chopped tomatoes is actually a very healthy, high-protein, low calorie breakfast.
• Avoid some types of seafood, namely lobster, crab, and shrimp. A small serving of lobster has 61 mg of cholesterol; and a small serving of shrimp contains about 200 mg of cholesterol. Fish on the other is a heart healthy food. Fish, especially sardines, salmon, and mackerel are rich in omega 3 fatty acids that can reduce cardiovascular disease risks. If you are eating out,always order your fish baked or broiled, not fried. And remember to ask for any butter or sauces on the side.
• Enjoy nuts, but in moderation. Nuts are an excellent source of vitamins, minerals, and omega-3 fatty acids but they still do contain a whole lot of calories and fat (although note that the fats they contain are mainly unsaturated). Nutritionists recommend eating about 1 ounce of nuts per day, which is equal to 28 g or roughly a handful. You can select from almonds, walnuts, peanuts, pistachios, or just about any nut. Eat raw nuts or dry roasted nuts that are not too heavily salted and not roasted in oil.
• Avoid butter and shortening. Butter contains saturated fats which raise cholesterol, blood pressure, and triglycerides, and shortening contains trans-fatty acids which are just as bad as saturated fats and even worse. For a spread on your toast, switch to olive oil or low-fat labneh. For cooking, omit butter and use olive oil, canola oil, or sesame seed or peanut oil instead.
There are several foods that have been proven to lower blood cholesterol levels and reduce heart disease risks.
• Oats contain soluble fiber which actually binds to the bad LDL cholesterol and excretes it from the body. Soluble fiber in the diet can lower LDL cholesterol readings. You can prepare oatmeal in skimmed milk for breakfast with a sprinkle of cinnamon and apple slices or banana slices, or sprinkle on some walnuts.
• Eat more of these foods that contain a high amount of soluble fiber: beans, peas, lentils, kidney beans, apples, pears, barley and prunes.
• Fish contains omega-3 fatty acids that have been shown to lower blood cholesterol, blood pressure, and triglycerides. Fish that have the highest levels of omega-3s are mackerel, lake trout, herring, sardines, albacore tuna, salmon, and halibut.
• Flaxseeds are another source of the beneficial omega 3 fatty acids. You can grind a little bit of the seeds at home and use in your cereal, over yogurt, salads, soup, rice, or vegetables.
• Soy beans have a proven ability to lower cholesterol; so try to incorporate soy foods into your diet. Add tofu to a stir fry of mixed vegetables and season with soy sauce. Try soy milk, soy nuts, and soy burgers.
• Garlic can lower cholesterol levels and blood pressure, in addition to blood cleansing and blood thinning properties. Use plenty of garlic in your cooking and add a bit of crushed raw garlic to your green salad, or to a cup of low fat yogurt. Try this delicious salad: Mix fresh watercress and spinach leaves with some minced garlic, lemon juice, olive oil, and a dash of salt, and add some pomegranate kernels.
• Foods with added plant sterols or stanols: Foods that are fortified with sterols/stanols are now becoming available on the market. Sterols/stanols work by blocking the absorption of cholesterol in the small intestine. This lowers the bad LDL by 6-15%. You may be able to find some spreads, orange juice, and yogurt drinks that have added plant sterols/stanols. Read the labels to look out for these foods, as they can make an excellent addition to a healthy diet.
The role of regular exercise in protecting the heart and improving health cannot be stressed enough. Moderate to intense aerobic activity for about 30 minutes, five times a week can lower blood cholesterol levels.
