Heart Disease: The Cholesterol Link 2 - HDL Cholesterol

HDL Cholesterol
As mentioned in my previous blog (November 10, 2010) cholesterol is a waxy substance that is important for a number of vital functions, like forming vitamin D, hormone production and as part of the nerves and other cells in your body. High-density lipoprotein cholesterol, also known as HDL cholesterol or good cholesterol plays a vital role in lowering the risk of a heart attack or stroke.

On the other hand, high levels of LDL does just the opposite, causing the buildup of plaque in the arteries, which can then lead to a heart attack or stroke..

HDL Lowers Risk of Heart Disease and Stroke
HDL or good cholesterol appears to prevent cardiovascular disease by removing LDL cholesterol from the blood and recycling it in the liver. By removing the LDL cholesterol from your blood, HDL reduces the chances of plaque buildup and the risk of a heart attack or stroke.

HDL cholesterol should be above 40 mg/dL. If it is below 40 mg/dL, you risk of having a heart attack or stroke increases. The desirable ratio of HDL to LDL cholesterol is about 1 to 4 (1 mg/dl HDL to 4 mg/dl LDL cholesterol).

Improving Your HDL to LDL Ratio
One way to reduce your risk of heart disease is to improve the boost your HDL cholesterol and lower your LDL cholesterol. There are several things that you can do to achieve that goal - diet, exercise and lose weight if you are overweight.

Diet. One of the most important things you can do to reduce your LDL cholesterol is to avoid foods that contain trans fat and limit your intake of foods that are high in saturated fat and cholesterol. It is not enough to just reduce your intake of cholesterol, since your body makes most of the cholesterol that is in your blood. By limiting your intake of trans fat and saturated fat, you may be able to reduce the amount of cholesterol that your liver produces.

In addition to controlling your fat intake, it is also important to eat foods that are high-fiber, including fruits, vegetables, whole grains, nuts, seeds, dried beans and peas. F

Avoiding foods with added sugar (including high fructose corn syrup), and highly refined and processed foods, especially foods made with white flour is also important, especially if you are trying to cut calories to lose weight.

Exercise. Exercise can help to lower your cholesterol and improve the ratio of HDL to LDL cholesterol in your blood, improve blood circulation and strengthen your heart muscles.

Lose weight. If you are overweight, lose the excess body weight. Studies show that losing as little as 10 percent of your body weight can result in tremendous improvements in a number of health parameters, including lowering your total cholesterol and improving the ratio of HDL to LDL cholesterol.

Resources
Good vs. Bad Cholesterol
High Blood Cholesterol, Treatments
.

Simple Steps to Preventing Heart Disease

Overview

If you have a family history of heart disease, you may be at increased risk for developing the disease yourself. So, it is important for you to pay attention to other risk factors. In many cases, you may be able to prevent or delay the development of heart disease by following a few basic steps.

Know Your Risks

Family history is a known risk factor for heart disease. Other risk factors include obesity, diabetes, high cholesterol levels, particularly high LDL or bad cholesterol levels, and high triglycerides. A diet that is high in sugar, trans fat or saturated fat and low in dietary fiber can also contribute to heart disease. Studies suggest that low vitamin D levels may also put you at risk.

Tips for Making Your Diet Heart-Healthy

The American Heart Association and other healthcare experts have recommended a number of strategies to lower your risk for heart disease. Here are a few tips:

Weight Control. Lose weight if you are overweight. Small changes in your diet, coupled with exercise will help you to lose the weight and reduce your risk of heart disease.

Omega-3 fats. Increase your intake of omega-3 fats. Omega-3 fats are powerful anti-oxidants that help to reduce inflammation in your body; inflammation has been linked to plaque buildup and an increased risk of heart disease.

Fiber. Foods that are rich in fiber play a key role in controlling your cholesterol. Fiber helps to control cholesterol by slowing the absorption of fat and by binding with bile in the gut to reduce the production of cholesterol.

Saturated fats and trans fat. Saturated fat and trans fat can increase the level of cholesterol in the blood, lead to the buildup of plaque in the arteries and increase your risk for a heart attack or stroke. So do your best to avoid these fats.

Triglycerides. High triglyceride levels are common in people with diabetes. These fats have also been linked to heart disease. So, make a special effort to avoid these fats.

Sugar. Excess sugar can contribute to the development of heart disease by causing an increase in blood glucose and high insulin levels. Both high blood glucose and insulin have been associated with increased inflammation. This inflammation can lead to damage to the heart and blood vessels, thereby increasing your risk of heart disease.

Salt. Eating too much salt, specifically the sodium portion of the salt molecule, can lead to high blood pressure in certain individuals. High blood pressure results when the walls of the blood vessels get stiff, making it difficult for blood to pass through the arteries to the heart. When this happens, the heart can be damaged, resulting in a heart attack or a stroke.

Summary.

You can reduce your risk of heart disease by maintaining a healthy weight or losing weight if you are overweight, eating a a diet that is rich in natural fiber,and eating foods rich in omega-3 fats. Avoid consuming sodas and other sugary drinks or foods made with a large amount of sugar. Also, avoid trans fats and  foods containing large amounts of saturated. fat. You should also reduce your salt intake. And finally, stay active.

World Junk-Food Free Month - October 2010

Introduction
In October of 2005, I called on Americans to set aside October to celebrate as "World Junk-Food Free Month." My hope was that Americans would begin the difficult task of shifting from the dangerous habit of overloading their diets with junk food, switch to more wholesome and nutritious foods and bring about a halt to the growing obesity epidemic.

This year, "Junk-Food Free Month," which wraps up today, was celebrated in September. But that's not the end. On October 1st, we will again celebrate "World Junk-Food Free Month," in recognition of the health threat that junk food poses, not only to Americans, but to people everywhere.

If we allow junk food to pervade the diets of people worldwide, as the junk-food industry would like, we will see obesity, chronic diseases and heath care costs rise to such an unfathomable degree that nations would be all consumed with treating the sick rather than building healthy, productive societies. We can't let this happen. We must not let it happen. 

That is why we must make the bold move and decide to quit the junk food habit. It will be hard, but what is harder is the pain and suffering, and high medical bills that result from a steady diet of junk food.

Cut the Junk

Let's wrap up "Junk-Food Free Month" today by saying "No" to sodas and any food containing 'high fructose corn syrup.' 

And let's get ready for "World Junk-Food Free Month," starting tomorrow, October 1st, with a commitment to wiping our plates and our palates clean of junk food.

Let's choose optimum health by switching to a diet of wholesome and nutritious foods.

Let's take a giant step towards stopping worldwide obesity now.

Let's do it!

Health Dangers of Cheap Snacks

Overview

Snack foods, often referred to as junk food, are everywhere. They are cheap, require no time or skill to prepare, and can be eaten anywhere, anytime - no cleanup required.

Unfortunately, what is cheap could be dear. That is certainly the case when it comes to filling up on cheap snacks. These foods are generally made with a hodgepodge of cheap, synthetic ingredients, artificial coloring, preservatives and binders. And of course, you get loads of calories from cheap fats and sugars. Then there is the salt - lots of it. All of this spells danger.

Snacking Dangers

While it is possible to eat healthy snacks, most people aren't choosing the right snack foods. Instead, they are opting for the wrong foods - filled with saturated fat, trans fat, sugar, high fructose corn syrup and refined flour. You should try to substitute healthier alternatives for these high-calorie snacks.

Here is a partial list of snack foods that could spell danger. Try to avoid or at least limit these foods:

Sodas. Sodas (soft drinks), are loaded with sugar. High fructose corn syrup is the sweetener used most often in these drinks. Sodas containing high fructose corn syrup may satisfy your taste buds but can wreak havoc on your weight and your health.

Cakes and pastries. Cakes and pastries are made from the terrible 3’s – saturated or trans fat, refined flour and sugar. Each bite takes you one step closer to gaining another pound and creating a chronicle of chronic diseases.

Candy/Confectionaries. Candy usually refers to sweets that are nothing more than solidified sugar. Eating excessive amounts of sugar puts you at risk for obesity. It can also lead to inflammation in your cells and lead to a number of chronic diseases.

Fast-food burgers, hot dogs, sausages and other cured meats. You might think that it is okay to eat fast-food burgers and other cured meats on a regular basis because they provide some protein. But keep in mind that these types of foods are also high in saturated fats and usually contain excessive amounts of salt/sodium, as well. You face the risk of gaining too much weight and developing high blood pressure and heart disease if you snack on these foods too often.

French fries, chips, and other deep-fried snacks. French fries, chips and other deep-fried snacks tend to be loaded with excessive amounts of calories from fat, along with high levels of sodium. Snacking on these foods too often can lead to obesity, high blood pressure and heart disease. Baked chips may be a healthy alternative to fried snacks, as they are likely to have less fat and salt. If you are buying packaged snacks, read the label to be sure.

Summary

This is just a taste of foods that are heavily consumed as snacks in the US. Unfortunately, these foods provide a lot of calories, sugars, unhealthy fats and sodium but offer little in the way of the vital nutrients that your body needs for optimum functioning. This can lead to unhealthy weight gain, diabetes and other dangerous health conditions.

What Can You Do?

Avoid snacks that are high in calories, unhealthy fats, large amounts of sugar and excessive salt. Opt instead for foods that are loaded with a wide variety of fiber and essential nutrients. And quench your thirst with a refreshing glass of water instead of sodas or other sweetened drinks.

Give Your Diet a Makeover in 8 Simple Steps

Overview

Are you due for a diet makeover? You would most likely answer yes if your diet is like that of most Americans – full of highly processed foods that fill you up with excess calories and little in the way of vital nutrients. This way of eating has contributed to an unprecedented increase in obesity and chronic diseases in this country. But you don’t have to be a statistic. There are some simple steps that you can take to improve your diet and enjoy better health. One place to start is with a diet makeover, based on the USDA Dietary Guidelines for Americans.

USDA Dietary Guidelines for Americans

The USDA Dietary Guidelines for Americans are designed to improve the nutritional quality of the American diet. The Dietary Guidelines encourage increased intake of foods that are rich in essential nutrients and decreased intake of foods that are high in calories but provide little or no meaningful nutritional value.

Below are the basic recommendations from the Dietary Guidelines for Americans. Give yourself a diet makeover by following these 8 simple steps:

1.    Eat more nutrient-dense foods and less highly processed or refined foods

2.    Choose foods from among the basic food groups based on the Food Guide Pyramid (MyPyramid)

3.    Avoid foods that are high in saturated fats

4.    Avoid trans fats

5.    Limit your intake of foods are high in cholesterol

6.    Avoid foods prepared with added sugar

7.    Limit your intake of foods that are high in salt

8.    Limit your intake of alcoholic beverages

Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.