What foods will lower your cholesterol?

Many people are concerned about cholesterol levels and heart disease and stroke.  A lot of us have changed our diets thinking we are eating foods that lower cholesterol and giving up some foods that we had enjoyed for years.  This week my husband and I were treated to dinner at my daughter’s and son-in-law’s home.  We enjoyed some wonderful homemade crab cakes, fresh bread and potatoes.  An old-fashioned butter dish was on the table with a stick of real butter.  My daughter said they had switched from margarine to real butter as margarine had too many chemicals in it.  Interesting because my husband and I have switched back to real butter.  Since it is hard to spread, we get the butter mixed with canola oil.  I don’t think a little real butter will do much damage to our cholesterol levels.   What foods can you eat that have been found to lower blood cholesterol levels?  My sister sent me some articles on foods that lower your cholesterol and I always go to the Mayo Clinic, WebMD and other reliable sites for their advice.

What is cholesterol and how is it related to heart disease?

For years people just worried about total blood cholesterol.  But now when you go to the doctor for blood work, they do a lipid panel of Total Cholesterol, LDL Cholesterol, HDL Cholesterol and Triglycerides.  Your body actually needs cholesterol and your body even makes some cholesterol.  LDL Cholesterol is called the “bad cholesterol” as that is the one related to heart disease.  Cleveland Clinic notes, “The fact is, elevated low-density lipoprotein (LDL), the bad cholesterol, is a major cause of heart disease.  LDL causes the build-up of fatty deposits within your arteries, reducing or blocking the flow of blood and oxygen your heart needs.  This can lead to chest pain and heart attack.”  The goal is to have levels of LDL cholesterol less than 100 mg/dl.  Eat This, Not That interviewed Leslie Cho, MD, a cardiologist.  “There are ways to manage high cholesterol, and the wonderful news is that heart disease is 90% preventable.  Even if you have significant family history of high cholesterol, you can prevent heart disease.”   What are some of the ways to do so?

What is a heart-healthy diet?

A great diet to help reduce one’s risk of heart disease is the Mediterranean Diet (See Best Diets for Health 2022 ).  The Mediterranean diet focuses on fruits, vegetables, fish, olive oil and whole grains.  Researchers have found it is the saturated fat in foods, not the cholesterol, that raises the bad LDL cholesterol.  Thus, a heart-healthy diet cuts back on foods high in saturated fat.  That is why for years, whole milk and butter were put on the “no” list.  But more recent research has found that eating full fat dairy products may actually lower one’s risk of heart disease.  A study in PLOS medicine of 4,000 Swedish 60-year-olds followed for a span of 16 years, found those who ate dairy products had a lower risk of heart disease.  Another study on dairy fat and heart disease noted that consuming full-fat dairy products are full of nutrients that contribute to a healthy diet and are also anti-inflammatory.  They found that milk has a neutral effect on heart disease, well yogurt and cheese may have a positive or neutral effect.  This study also noted they are referring to dairy products made from cow’s and not the plant-based milks like almond milk as “.. these products are not nutritionally similar to dairy products, often inferior and as such they are not considered part of the dairy food group in nutritional guidelines.”  

The Mediterranean Diet is a heart healthy diet.

What are some heart healthy fats?

We need some fat in our diets. But what are some heart-healthy fats we can enjoy?  We want to avoid saturated fats but we can enjoy unsaturated fats.  The American Heart Association recommends, “For good health, the majority of fats that you eat should be monounsaturated or polyunsaturated.  Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturates and/or trans fats”. 

What foods are high in monounsaturated fats? 

Some heart healthy oils include olive oil, canola oil, peanut oil, safflower oil, and sesame oil as these are rich in monounsaturated fats.  Foods rich in healthy fats include avocados, peanut butter and many nuts including almonds, cashews, and pecans.  

Omega-3 fats are also heart healthy as these fats lower triglyceride levels but raise levels of the good HDL cholesterol.   Eating more foods rich in omega-3 fats thus reduces risk of heart disease.  Omega-3 fats are found in fish like tuna, salmon, sardines, mackerel, herring, trout and seafood like crab, shrimp, clams, and scallops.   Other foods that provide omega-3 fats include:  olive oil, canola oil, walnut oil, walnuts, and flaxseeds.  (For more information, see What are Omega 3 fats and why are they good for you? )

Eat more fiber.

Fiber acts like a sponge and helps remove cholesterol from your body.  Fiber also is food for the good bacteria in your intestines.  The Mayo Clinic notes: “Soluble fiber can reduce the absorption of cholesterol into your blood stream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.  One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber.”  Add some fruit to your cereal and you add even more fiber.  I like oatmeal and add fresh blueberries, raisins and some walnuts to my oatmeal.  Try to add more fresh fruit and vegetables to your day.  Aim for 5 A Day, at least five servings of fruits and vegetables a day.

So many ways to eat healthier and cut your risk of heart disease.  If you are just getting started on eating healthier to lower your cholesterol, focus on small changes.

• Eat a handful of nuts as a snack.
• Bring some fresh fruit with you to work.
• Pack a peanut butter and jelly sandwich for lunch with some fresh fruit.
• Read about the Mediterranean Diet and ways you can incorporate more of this way of eating.
• Start cooking with heart healthy oils like olive oil, safflower oil, or canola oil.
• No time for cereal at breakfast? Eat a bowl of whole grain cereal for a snack and add some fresh fruit to the cereal.

Adopt some of these heart healthy eating habits to reduce your risk of heart disease.

Sources:  notes , cardiologist , Best Diets for Health 2022 , study , noted , recommends , monounsaturated fats , heart healthy , Omega-3 fats , notes    Image Sources:  Good bad cholesterol , Mediterranean Diet , Healthy fat 

Enjoy some energy boosting foods

Many people start their day full of energy.  But often by midafternoon, you experience the afternoon slump.  What foods can help you boost your energy and rev you up to finish off the day?  My younger sister sent me an article on energy boosting foods and almost the same day, my older sister sent me an article on foods to boost moods and brain energy.  So, what are some foods that can boost your overall energy and boost your mood?

• Avocados – yes, avocados do have fat, but it is a healthy fat.  Enjoy some avocado toast, or guacamole and whole grain corn chips.  The fat and fiber in avocados will help fill you up and will prevent a sudden spike in blood sugar.  The rise and fall of blood sugar levels is a reason many people feel even more tired after eating candy bars or other high sugar foods.
• Bananas – these are my go-to fruit for energy.  I eat a banana every day when I get up and before some morning exercise like a walk, yoga or some elliptical.  Bananas pack in some healthy carbs, fiber, and potassium.  Most people think of sodium for hydration but bananas have potassium that also helps with hydration which helps you stay more alert.  Potassium is helpful for lowering blood pressure and lowering one’s risk of stroke.  Bananas are loaded with those healthy phytochemicals.  Some people say bananas are high in sugar.  But bananas have no added sugar and are naturally sweet. 

• Water – yes, drinking water can be an energy boost.  Why?  Because even if you are only a little dehydrated, you can feel fatigued.  Thirst is one of the first signs of being dehydrated.  If you are thirsty, quench that thirst to avoid dehydration and to avoid becoming fatigued. The Cleveland Clinic notes, “Dehydration is the absence of a sufficient amount of water in our body.  The best way to beat dehydration is to drink before you get thirsty.  If you’re’ thirsty, you’re already mildly dehydrated, and that can cause symptoms like headache, fatigue, dizziness and more”.  For a refreshing drink of water make some infused water by adding some lemon, cucumber, or frozen berries.  (See:  Try some infused water for a refreshing drink .)

• Protein foods – adding some protein to a mid-afternoon snack is a good way to stave off some hunger and help fill you up.  Choose high quality protein foods such as cottage cheese, real yogurt made from cow’s milk.  Cottage cheese adds about 12 grams of high-quality protein per ½ cup.  Yogurt, especially Greek yogurt, is a great way to add high quality protein to an afternoon snack.  I always brought yogurt to work for a mid-afternoon pick up.  Yogurt with some fresh fruit will boost energy levels.  For an even higher protein boost, add some chopped nuts like chopped almonds or walnuts to your yogurt along with the fresh fruit.  Real, cow’s milk yogurt is not only full of high-quality protein but also calcium and vitamin D so great for your bones.  Some people like the tuna snack packs.  Enjoy some tuna on some whole wheat crackers.   Eggs are another way to add some high-quality protein.  One of our convenience stores sells hard boiled eggs and an easy to pick up snack food.  Eggs provide the highest quality protein and are low in calories.  The dietitian, Courtney Ferreira, notes: “The protein and healthy fats in the whole egg help to keep blood sugar levels stable.  This is absolutely key to preventing afternoon slumps and sugar cravings which tend to come after carbohydrate dense foods are eaten.” 
• Nuts – enjoy a handful of nuts as part of an afternoon snack.  We often bring a jar of peanuts with us on car trips.  We can easily snack on nuts for a quick energy boost.  When we stop at a convenience store, it is easy to buy a bag of peanuts for a snack.  Much healthier than a candy bar.  Almonds are also good for an energy boost.  Walnuts add the good fats, the omega-3 fats.  Nuts add protein, fiber and fats that are heart-healthy fats.  The protein, healthy fat and fiber in nuts help you fill full without a blood sugar spike.  You need the mineral, magnesium, for energy and nuts are a good source of magnesium. 
• Whole grain cereal and milk.  Many people say they have no time to sit down an eat a bowl of cereal at breakfast time.  So enjoy a healthy bowl of whole grain cereal with real cow’s milk as a snack.  Cereal and milk make a great afternoon snack for kids.  You combine a healthy complex carb with a high-quality protein.  The cereal provides some quick energy but not too quick as the fiber in whole grain cereal slows digestion of the cereal.  Be sure to choose whole grain cereals as these are a more slowly digested carb.  (Easy to choose whole grain cereals, just look for the “G” as all General Mills cereals are whole grain.) Carbs fuel your brain and provide energy so a good afternoon boost.
•  Smoothie – if you have some time, make a smoothie.  A good way to add some protein, carbs and nutrients to your day.  Be sure to use real cow’s milk for a quality protein, add some fresh or frozen fruit and a nut butter like almond butter.  Those who want more protein, can add some protein powder.   For some smoothie recipes visit:  Breakfast Smoothies. 
• Hummus and Whole Wheat Pitas – this snack combines a healthy carb, whole wheat pitas, with a healthy protein source, hummus.  The pita provides energy and fiber and the protein in hummus helps fill you up.  The dietitian, Sara Colman, says, “Longer acting carbohydrates with fiber are digested slower, extending energy.” 

If you feel that energy slump, reach for a healthy snack to boost your energy levels.  Try some of the above suggestions and see what works better for you.  On the go, grab nuts, fresh fruit, any of the easy to take with you snacks.  At home, have the cereal and milk or make yourself a smoothie. 

Sources: energy boosting foods , foods to boost moods and brain energy , dehydrated , notes , Try some infused water for a refreshing drink , protein , dietitian , nuts , cereals , Breakfast Smoothies , dietitian , Blueberry Smoothie Image sources:  Bananas , Infused water , Blueberry smoothie

  

Blueberry Smoothie   (See video at the Spruce Eats )

• 6 ounces (2/3 cup) Blueberry Yogurt:  regular or low fat yogurt blueberry yogurt.
• ½ cup ice
• ¼ cup fresh or frozen blueberries
• Handful of blueberries for garnish

Directions:  Add blueberry yogurt, ice cubes and blueberries to a blender.  Blend on high until the ice cubes are crushed and you have a smooth consistency.  Pour into a glass and serve immediately, garnished with a few extra blueberries, if desired.

Blueberries – wash fresh blueberries before use

Note:  can use plain yogurt or Greek yogurt if preferred

Nutrition Facts: 197 calories, 2 g fat, 39 g carbs, 7 g protein

Change the fruit:  Try raspberries, strawberries, blackberries or use sliced peaches or plums. 

Blueberry Smoothie

Can simply drinking more water help you lose weight?

Everyone has heard the recommendation of drinking at least 8 glasses of water a day.  And water is an essential nutrient and we should be drinking water every day.  But can drinking water help you lose a few unwanted pounds?  If so, how?

Relatives and friends often send me blog suggestions.  This week my daughter sent me an interesting article in Medical News Today, Can water help you lose weight?  The article describes 6 ways just drinking more water can promote weight loss.

As noted in previous blog posts, water is important for many reasons including staying hydrated (How to stay hydrated this summer) and to help prevent kidney stones (Kidney stones and prevention).  How does water help with weight loss?    

        1.  Drinking water can help suppress your appetite

Drinking some water before a meal can fill up your stomach so you feel fuller and less hungry.  A 2014 study of 50 overweight females who drank water 30 minutes before breakfast, lunch and dinner for eight weeks found all women lost weight, lost some body fat and noted they had suppressed their appetites. 

2.  Drinking water can increase calorie burn

Can just drinking water increase the calories you burn up?  How can just drinking a glass of water help you burn up some calories? 

A study in 2013 of 50 overweight girls had participants drink about 2 cups of water before each meal for eight weeks.  Study participants lost weight and body fat.  They wanted to test the hypothesis that drinking water actually increases one’s metabolic rate.  They found the simple act of drinking water may increase energy expenditure.  You may have heard people say that eating celery burns up more calories than the celery has.  This may or may not be true but there is something to the studies that have found drinking zero calorie water, may indeed burn some calories by increasing your metabolic rate, at least temporarily.

     Another study in 2014 of 12 people found that drinking about 2 cups of cold or room temperature water actually increased energy expenditure by 2-3% for up to 90 minutes after drinking the water.  Medical News Today states, Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.  And drinking cold water is even better as it takes some calories for your body to heat up the water as it is being digested.   

     3.  Water helps prevent dehydration and promotes waste removal.

When your body is dehydrated you are not efficiently removing waste in your urine or feces.  Water helps your kidneys filter out waste but keeps the electrolytes and nutrients your body needs.  Staying hydrated also helps prevent constipation. 

4. Drink water instead of sugary drinks and you cut back on calories

So easy to pile on the calories with sugary drinks.  Some of my students drink sweetened tea many times a day.  Or, someone stops to get a 20 ounce or more bottle of soda.  A 20-ounce Coca Cola soda packs in 240 calories.  Drink two 20-ounce sodas a day and you are looking at nearly 500 calories of added sugar.  Drinking 100% juice is healthy.  But choose a juice drink such as Sunny D and you again are packing in the added sugar calories.  One student was drinking high calorie sports drinks thinking these are a healthy choice.  Once he realized how much added sugar he was drinking, he switched to a sports drink much lower in added sugar.  A study in 2012 found that people who gave up two or more sugared drinks for calorie-free drinks like diet soda or water, every day for 6 months lost an average of 2-2.5% of their weight. 

5.  Fat burning needs water

Your body needs water to metabolize fats and carbs.  You need water to break up the fat into smaller particles to be digested.  Medical News Today notes, “Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.”  

6.  Working out?  Drink more water.

Almost everyone recommends adding exercise to any weight loss regimen.  When you exercise your body needs water to help your joints, muscles, and connective tissues move properly.  Having adequate water intake lessens your chances of fatigue or muscle cramps.  Personal trainers recommend drinking water before, during and after your workout. 

Choose water in a glass bottle, not plastic.

How much water do you need to drink?

The National Academy of Medicine recommends:

•  Adult women:  drink 9 cups of water a day
• Adult men:   drink 13 cups of water a day

More water is needed if it is hot or you are working out.  This is a general guide and not a daily target.  At a doctor’s office I saw an elderly man and woman drinking from water bottles with each of their names on the water bottle.  I asked why and they said every morning they put in 8 water bottles in the fridge for each of them with their names on the water bottles.  Then at the end of the day, they know if they drank enough water that day.  This couple was serious about their water intake.  But plastic bottles lead to plastic ingestion so put your water in a water bottle made from metal – a much healthier choice. (How much plastic are you eating?)  At Costco I buy the Perrier water either in a can or in glass bottles.  I try to avoid water packaged in plastic bottles. 

How can you up your water intake this week?  Try to drink a glass of water before meals.  Even if you don’t need to lose weight drinking water is still good for your health.  I always have some water with me, even driving around doing errands, some fresh water is there with me.  If you get tired of plain water, add some sparking water to your day.  Very refreshing over ice.

Choose a metal water bottle to avoid the plastic. 

 Sources:  Can water help you lose weight?  , How to stay hydrated this summer , Kidney stones and prevention , 2014 study , study in 2013 , states , soda , study in 2012 , notes , Personal trainers , recommends , How much plastic are you eating?    Image sources: Glass of water , Perrier  water  , metal water bottles