High cholesterol is the bane of the developed world. In the modern world we have more, better and much easier to prepare food than in previous centuries. But, this also means, far too many of us now have the opportunity to overindulge. (I’ll put my hands up here and say I’m one of those guilty of what I have to call greed). The problem with this kind of eating is that it does have the tendency to raise our cholesterol levels.
According to the NHS evidence strongly indicates that high cholesterol can increase the risk of:
transient ischaemic attack (TIA) – often known as a “mini stroke”
peripheral arterial disease (PAD)
So I think we can all agree that we need a few ideas of reducing our cholesterol levels.
So I thought I would share the following five tips which you can use to help reduce your cholesterol with our recourse to medication.
a) Yes indeed I know healthcare professionals sound like a broken record on the subject of drink. But it is important to cut down (if you do drink) to cut a glass or two a day. Oh and make sure that you have a few drink free days each week including weekends.
b) Smoking tobacco. If you still smoke please please do give up. Please check out a previous blog post with a few tips to help you quit.
c) Now I know that many pixels have died in the cause of lecturing us about taking more exercise. But it also has numerous other benefits as this article shows!
e) Foods fortified with plant sterols and stanols. Foods which contain sterols and stanols include corn, coconut, olive and sunflower oils, beans, corn, peanut butter, almonds, oranges, apples, and avocados. A great way of getting down your cholesterol.
If you do have any concerns about your cholesterol levels please do speak with a medical professional as they are best able to advise on your best course of action!
And if you do have any other tips for reducing cholesterol please do share them in the comment section at the bottom of this blog post.
Artificial trans fats can be formed when oil goes through a process called hydrogenation, which makes the oil more solid (known as hardening). This type of fat, known as hydrogenated fat, can be used for frying or as an ingredient in processed foods.
Artificial trans fats can be found in some processed foods such as biscuits and cakes, where they are sometimes used to help give products a longer shelf life. However, in recent years many food manufacturers have removed trans fats from their products.
Trans fats can also be found naturally in some foods at low levels, such as those from animals, including meat and dairy products.
Are trans fats bad for you?
What type of fruit is this?
Consuming a diet high in trans fats can lead to high cholesterol levels in the blood, which can cause health conditions such as heart disease,heart attacks and strokes. However, most people in the UK don’t eat a lot of trans fats.
We eat about half the recommended maximum of trans fats on average, which is why the more commonly eaten saturated fat is considered a bigger health risk. For more information, see Is saturated fat bad for me?
Reducing your intake of trans fats
If you want to reduce your intake of trans fats, you should:
avoid products that list partially hydrogenated fat or oil on the label
We examine the evidence behind the health claims of 10 of the most popular so-called superfoods.
So-called, because there is no official definition of a “superfood” and the EU has banned health claims on packaging unless supported by scientific evidence.
But that hasn’t stopped many food brands from funding academics to research the health benefits of their product.
The superfood trend exploits the fact that healthy lifestyle choices, including diet, can reduce our risk of chronic diseases like heart disease, stroke and cancer.
The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence.
Many of us want to believe that eating a single fruit or vegetable containing a certain antioxidant will zap a diseased cell.
The problem is that most research on superfoods tests chemicals and extracts in concentrations not found in the food in its natural state.
Garlic, for example, contains a nutrient alleged to help reduce cholesterol and blood pressure. But you’d have to eat up to 28 cloves a day to match the doses used in the lab – something no researcher has yet been brave enough to try.
Foods that have been elevated to superfood status in recent years include those rich in antioxidants (such as beta-carotene, vitamins A, C, E, flavanoids and selenium) and omega-3 fatty acids.
Antioxidants are chemicals thought to protect against the harmful effects of free radicals, which are chemicals naturally produced in every living cell and known to cause cell damage.
However, evidence about this and other health benefits of antioxidants is inconclusive. In a review of the scientific evidence in 2011 (PDF, 188kb), the European Food Safety Authority (EFSA) found no evidence that the antioxidant action on free radicals observed in the lab was of any benefit to human health.
While the concept of a “miracle food” remains a fantasy, it’s pretty well-established that obesity and alcohol are the two most common causes of major long-term illness and increased risk of premature death.
Importance of a balanced diet
Diet plays an important role in our health, but there is concern that too much focus on individual foods may encourage unhealthy eating.
“No food, including those labelled ‘superfoods’, can compensate for unhealthy eating,” explains Alison Hornby, a dietitian and spokesperson for the British Dietetic Association (BDA).
“If people mistakenly believe they can ‘undo’ the damage caused by unhealthy foods by eating a superfood, they may continue making routine choices that are unhealthy and increase their risk of long-term illness.”
Dietitians avoid the term “superfood” and prefer to talk of “super diets”, where the emphasis is on a healthy, balanced diet, rich in fruit and vegetables and wholegrain foods.
There is good evidence that the Mediterranean diet can reduce the risk of some chronic diseases and increase life expectancy.
This diet includes plenty of fruit and vegetables, olive oil and legumes, and less meat and dairy foods than the typical Western diet.
Hornby says: “When it comes to keeping healthy, it’s best not to concentrate on any one food in the hope it will work miracles.
“All unprocessed food from the major food groups could be considered ‘super’. All these foods are useful as part of a balanced diet.
“You should eat a variety of foods, as described by the eatwell plate, to ensure you get enough of the nutrients your body needs. Focusing on getting your five portions of fruit and vegetables a day is a perfect way to start.”
We’ve teamed up with the BDA to look at the best available research to see if the health claims of 10 popular “superfoods” add up. Click on the foods listed below to see the evidence:
Abdominal aortic aneurysm – what are the signs, symptoms, causes and treatments of an Abdominal aortic aneurysm
Welcome to the first in our series of posts in conjunction with NHS Choices were we look at the signs, symptoms, causes and treatments of a particular medical condition. Today we will focus on abdominal aortic aneurysms.
An abdominal aortic aneurysm (AAA) is a swelling (aneurysm) of the aorta – the main blood vessel that leads away from the heart, down through the abdomen to the rest of the body.
Abdominal aortic aneurysm
The abdominal aorta is the largest blood vessel in the body and is usually around 2cm wide – roughly the width of a garden hose. However, it can swell to over 5.5cm – what doctors class as a large AAA.Large aneurysms are rare, but can be very serious. If a large aneurysm bursts, it causes huge internal bleeding and is usually fatal.
The bulging occurs when the wall of the aorta weakens. Although what causes this weakness is unclear, smoking and high blood pressure are thought to increase the risk of an aneurysm.
AAAs are most common in men aged over 65. A rupture accounts for more than 1 in 50 of all deaths in this group and a total of 6,000 deaths in England and Wales each year.
This is why many men are invited for a screening test when they turn 65. The test involves a simple ultrasound scan, which takes around 10-15 minutes.
Symptoms of an AAA
In most cases, an AAA causes no noticeable symptoms. However, if it becomes large, some people may develop a pain or a pulsating feeling in their abdomen (tummy) or persistent back pain.
The following video gives an excellent overview of the condition – in particular who AAA is screened and treated.
An AAA doesn’t usually pose a serious threat to health, but there’s a risk that a larger aneurysm could burst (rupture).
A ruptured aneurysm can cause massive internal bleeding, which is usually fatal. Around 8 out of 10 people with a rupture either die before they reach hospital or don’t survive surgery.
The most common symptom of a ruptured aortic aneurysm is sudden and severe pain in the abdomen.
If you suspect that you or someone else has had a ruptured aneurysm, call 999 immediately and ask for an ambulance.
Because AAAs usually cause no symptoms, they tend to be diagnosed either as a result of screening or during a routine examination – for example, if a GP notices a pulsating sensation in your abdomen.
The screening test is an ultrasound scan, which allows the size of your abdominal aorta to be measured on a monitor. This is also how an aneurysm will be diagnosed if your doctor suspects you have one.
If a large AAA is detected before it ruptures, most people will be advised to have treatment, to prevent it rupturing.
This is usually done with surgery to replace the weakened section of the blood vessel with a piece of synthetic tubing.
If surgery is not advisable – or if you decide not to have it – there are a number of non-surgical treatments that can reduce the risk of an aneurysm rupturing.
The best way to prevent getting an aneurysm – or reduce the risk of an aneurysm growing bigger and possibly rupturing – is to avoid anything that could damage your blood vessels, such as:
Superfoods have been around throughout the history, but it was only recently when scientists
Superfoods
realized their true power and beneficial effects on our health. They have the ability to improve our brain power, prevent cancer, and boost our heart health. In this article, we will discuss heart-healthy superfoods that you should introduce into your everyday menu.
Blueberries
Blueberries and berries, in general, belong to the group of the healthiest foods you can eat. Blueberries are both extremely delicious and rich in antioxidants that reduce the buildup of LDL (bad) cholesterol in artery walls. Otherwise, LDL cholesterol would keep building up and cause various cardiovascular diseases. The reason blueberries are included in first place of our list is because, studies that were conducted at the USDA Human Nutrition Center revealed that blueberries rank as #1 in best antioxidant activity when compared to other fresh fruits and vegetables.
Also, the recent study revealed that women who ate more than three servings of blueberries per week had a 32% lower risk of getting the heart attack. It is recommended to eat one cup of blueberries a day.
Beans
Beans are one of the most underrated superfoods. However, black, kidney, and pinto beans have a high level of soluble fibers that are beneficial for our heart health. Also, beans aid in lowering high cholesterol levels and they don’t contain saturated fats. After all, high cholesterol is the leading cause of heart disease. According to the American Heart Association, another great benefit of beans for your heart health is the face it acts as an appetite suppressor. When you eat beans you feel full for a longer period, you don’t eat as much and manage to maintain your weight. Gaining weight and even obesity are a great threat to your heart health.
Spinach
Spinach and other green leafy vegetables are high in fiber, vitamins, minerals, and antioxidants that protect your body from cardiovascular diseases. Most people don’t know that spinach is a good source of Omega 3 fatty acids too, which is another reason you should include it into your diet after all Popeye ate all that spinach for nothing. Moreover, Spinach is rich in folate that helps reduce the blood levels of the amino acid homocysteine. High level of this amino acid is an emerging risk factor for developing cardiovascular disease.
Salmon
Meighan Sembrano
When we’re talking about heart health, it is impossible to leave out glorious salmon. This fish is the best source of Omega 3 fatty acids that are essential for our body. Omega 3 fatty acids reduce the risk of developing various cardiovascular diseases by lowering levels of triglycerides (blood fats that are associated with diabetes and heart diseases). Additionally, some researchers showed that Omega 3 fatty acids prevent blood clots by making preventing platelets clump together and stick to artery walls.
American Heart Association recommends eating two 3 to 6 or servings of salmon at least two times a week.
Video: Also Watch: Benefits of omega 3 fatty acids.
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Dark chocolate
This is great news for all chocoholics out there. Naturally, this doesn’t mean you should buy a regular chocolate bar you eat every day. Instead, you should opt for a dark alternative. Various studies showed that dark chocolate can, indeed, benefit our heart health due to its flavonoids that reduce inflammation and improve blood circulation. British Medical Journal published findings of the study that showed that consumption of dark chocolate reduces heart attack (and even stroke) for people that are high at risk of getting cardiovascular disease.
Dark chocolate is defined as chocolate that contains at least 60 to 70% of cocoa. It is recommended to eat a square or two a day.
Nuts
Walnuts, pecans, cashews and other nuts are good sources of Omega 3 fatty acids. Also, nuts prevent dangerous heart rhythms, reduce the risk of blood clots, lower LDL cholesterol in the blood and prevent various cardiovascular diseases. To improve your heart health and avoid gaining weight in the abdominal area, you should an ounce of nuts a day as a replacement to usual sugary snacks.
Oatmeal
A half-cup of oatmeal a day contains about 130 calories while providing our body with 5 grams of heart-healthy fiber that lowers cholesterol and keeps our maintains our healthy body weight. Also, oatmeal makes you feel full which means you won’t be tempted to eat unhealthy foods or snacks. Moreover, oatmeal and whole grains lower the risk of diabetes that is, actually, a risk factor for cardiovascular disease. It’s important to eat whole grains, instead of refined ones if you want to get all these healthy benefits from the food.
Conclusion
With the introduction of superfoods from this article into your diet, you will lower the risk of getting various cardiovascular diseases. The best thing of all, these foods are just as delicious as they are healthy.
Meighan Sembrano is an author at Consumer Health Digest. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyle fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.
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