Another Cholesterol Check

Heart disease is a major killer in the United States so when I come across preventative information regarding food, I find it necessary to share it.  And just because you take a cholesterol medicine doesn't mean it's okay to eat cholesterol-laden foods.  You should still take precaution and eat those types of foods in moderation to keep your heart healthy and your loved ones happy.

If you suffer from high cholesterol, you should avoid foods from animal origin, especially these TOP 10:

 

"Shellfish such as oysters, mussels, crab, lobster, and clams contain large amounts of cholesterol, particularly in relation to their serving size.  For example, King crab legs contain 71 mg of cholesterol per serving, lobster contains 61 mg per serving, and oysters contain 58 mg per serving.

Cream cheese is delicious when it's spread on a bagel for breakfast, but just 1 oz of cream cheese contains a whopping 27 mg of cholesterol.  When the actual serving size that most people put on their bagel is totalled, it can add up to a very large percentage of the recommended daily allowance of cholesterol.


Caviar's high cost keeps many people from enjoying it on a regular basis, and this is probably a good thing considering it's also high in cholesterol and salt.  People with high cholesterol should strictly limit their intake of caviar, since 100 g of caviar contains 588 mg of cholesterol. That's 196 percent of the recommended daily allowance of cholesterol!


Though not an everyday food for most people in the United States, duck is still enjoyed by many people in some ethnic and upscale restaurants.  Duck is an oily meat with a distinctive taste that contains large amounts of protein, iron, and vitamin B. Unfortunately, it also contains large amounts of cholesterol. It's thought that a typical single serving of duck can contain 100 mg of cholesterol or more.

Cholesterol comes from animal products, and though it's hard to think of ice cream as an animal-based food, its dairy content puts it on the High Cholesterol List.  Just 3.5 oz of a typical brand of ice cream can contain as much as 45 mg of cholesterol, and flavored ice cream's cholesterol content is even higher. This same amount of French vanilla, for example, contains nearly 80 mg of cholesterol.

Just as most people who are watching their cholesterol know to eat oatmeal, they also know not to eat large quantities of egg or egg yolk.  And with good reason. The yolks of eggs have the most cholesterol of any food, with 1234 mg per 100 g serving. This translates to 411 percent of the USDA's recommended daily allowance for cholesterol.

A mainstay of baking, butter is in many of the foods people enjoy such as cakes, cookies, and other desserts.  But just 1 tablespoon of butter contains 30 g of cholesterol. That translates to 10 percent of the recommended daily allowance for cholesterol for a very small amount. When you stop and consider that some recipes--such as shortbread--call for 2-3 sticks of butter, the cholesterol totals can soar very quickly!

A typical fast food burger averages between 60 and 150 mg of cholesterol, while chicken nuggets contain between 30 and 50 mg.  Fast food breakfasts are the worst, however. A classic egg-based breakfast sandwich contains about 260 mg of cholesterol, though larger sizes can have as much as 465 mg. And breakfast burritos are even higher, averaging about 465 mg per serving.

Shrimp is a puzzling food for people watching their diet, since it is very low in fat but very high in cholesterol.  The key with eating shrimp appears to be moderation. Though 100 g of shrimp contains 65 percent of the recommended daily allowance of cholesterol, a single large shrimp contains only 3-4 percent.

Bacon is made from pork that's been cured in salty brine and then smoked. It has a distinctive flavor that many people enjoy, and this unique flavor leads to its inclusion in many recipes.  But just one piece of bacon contains about 9 mg of cholesterol and 5 mg of pure fat. Given the typical serving, bacon's best avoided by people who are watching their cholesterol.

So it's not only important to avoid foods like these but also ones that contain saturated and trans fats will have a beneficial effect on your HDL cholesterol. In particular, it is vitally important that your daily trans fat intake is zero.

SOME FOODS TO ENJOY:

Replace these unhealthy fats with monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Foods to add to your regular consumption include, olive oil, nuts, avocado, natural nut butter, tuna, salmon, sardines, and flaxseed.

Research suggests that polyphenol-rich, high-cocoa chocolate (70 percent cocoa or more) increases HDL cholesterol. In one study, participants ate 45 grams of chocolate per day, and researchers noted a significant increase in their HDL levels.

If you are adding dark chocolate to your diet, do remember that it is calorie-rich, so therefore you must compensate elsewhere, to avoid overeating. And, don't forget that the chocolate must be high-cocoa to be beneficial.

Alcohol also plays a role in increasing HDL levels. But, if you do not drink already, do not start, as there other risks associated with consuming alcohol on a regular basis. If you do drink alcohol, do not exceed more than 1-2 drinks per day.

A study, published in the American Journal of Cardiology, found that niacin increased HDL cholesterol by up to 30 percent. Food sources of niacin include mushrooms, nuts, legumes, chicken, beef, tuna, trout, mackerel, eggs, and sea vegetables. If you have low HDL levels you may benefit from taking 500 milligrams of niacin each day in supplement form, building up to 1,000 milligrams a day. Please check with your doctor first, though.

If you like fish, this would be my first choice. Fish contains DHA. Research is starting to indicate health benefits linked to DHA alone. Fish that have the highest content of omega-3 fatty acids include salmon, sardines, trout, herring, and tuna. Two favorites, tilapia and catfish, have less of this fatty acid.  Be mindful of the mercury content of some saltwater fish, including tuna, especially if you are pregnant."

A study, published in The American Journal of Clinical Nutrition, found that when subjects were supplemented with vitamin D and calcium (600 mg calcium, and 200 IU vitamin D), HDL cholesterol increased, along with other beneficial changes to plasma lipid and lipoprotein concentrations.

You can get calcium from dairy foods, like milk and yogurt, but also from foods like leafy green vegetables, fish (with bones), fortified juices, legumes, dried figs and apricots.

Exposing your skin to sunlight for a short period of time, without sunscreen, is the best way to get your bodies vitamin D levels up to a healthy level. There are also some foods which contain vitamin D, including eggs, fortified milk, salmon, tuna, and fish oils.


Reference: Healthcentral.com

Fight period blues with FOOD - Day 2

Lentils are another good option if you suffer from moodiness.  The complex carbohydrates boost serotonin which promotes a feeling of well-being and relaxation.  Lentils are also rich in fiber, protein and the B vitamin, thiamin, good for energy and decreasing PMS symptoms.

Milk/Yogurt and Canned Salmon provide us with calcium and vitamin D which alleviate PMS symptoms.  The omega-3 fatty acids in the salmon also help with mood swings and cramps.  Oysters are another source of omega-3s and iron.  Vegetarians can get omega-3x from avocado and flax seed. The uterus secretes prostaglandins and leukotrienes which causes the uterus to contract which in turn causes cramps. Omega-3s help our body to release less of these chemicals so we can have less cramping.

Fight period blues with FOOD - Day 1

Ladies, is it that time of the month again?  Are cramps and bloating in your future?  Well there are foods that can fight the common symptoms such as pain, fatigue, cramps and moodiness.

Whole grains, iron and citrus: Iron-fortified whole grain cereal gives us energy which enhances our concentration and iron is good for healthy oxygen-rich blood flow.  Choose a cereal with at least 25% of the Daily Value for iron.  Orange juice fortified with iron is another great option.  Speaking of oranges, citrus is a natural diuretic (due to the potassium content) which can help alleviate bloating.  Some good citrus options are clementines, lemons and limes.  Brown rice contains fiber-rich complex carbohydrates to help maintain energy levels. Brown rice contains magnesium which alleviates bloating and relieves stress. Aim for 200 mgs/day of magnesium.  Some other good food choices include oatmeal, sweet potatoes and whole wheat pasta. 

Spice up your diet with SALSA

Add some spice to your life with this healthy condiment and meal saver.  Salsa is delicious and nutritious and can be enjoyed many ways, not just with tortilla tips.  Try salsa on meats, sandwiches, eggs, whole grain crackers such as Triscuits, on salads instead of using a salad dressing, on baked potatoes instead of fatty butter and sour cream, or as a tasty topping for brown rice and quinoa. 

This low calorie topping adds flavor without all of the calories, sodium and fat found in many other traditional condiments.  Tomato salsa is high in lycopene and beta carotene which help to prevent cancer and keep the heart healthy.  Lycopene and beta carotene are better absorbed with fat so add some chopped avocado to your next batch of homemade tomato salsa.

Traditionally salsa is made with tomatoes, onions, jalapeños and cilantro.  Today there are 100s of different salsa recipes that use a wide variety of fruits, vegetables and beans.  Some tasty examples include

·         black beans, sweet red peppers and hot chili peppers with oranges and avocado

·         peaches, cucumber and lime

·         mango with avocado and cilantro

·         pineapple with corn and mango

For more tasty salsa creations, check out the following recipes:

http://allrecipes.com/recipes/appetizers-and-snacks/dips-and-spreads/salsa/top.aspx

Don't want a super chunky salsa?  Food process majority of your salsa ingredients and then add the remainder of the chopped ingredients for a smooth salsa sauce.

Watermelon

Watermelon is the perfect summer sweet treat that not only can quench your thirst due to the high water content it can also give you that sweet fix.  Luckily watermelon can be found in many grocery stores all year long because it’d be a shame to only enjoy this during the summer. 

Watermelon contains lycopene, a carotenoid responsible for certain fruits and vegetables bright red color.  Lycopene is heart-healthy and known to reduce incidence of cancer due to its high antioxidant properties.  Lycopene also increases the amount of arginine in our body, an amino acid which helps to keep arteries healthy and remove ammonia from our bodies.  Watermelons produce more lycopene at room temperature so you may want to store un-cut watermelon on your kitchen counter rather than in the refrigerator. 

Watermelon also contains vitamin C, vitamin A, potassium and magnesium.  Watermelon is also rich in the B vitamins necessary for energy production.  Since watermelon has a high water content and lower calorie content (one cup = 48 calories), it makes a perfect snack. 

Add watermelon to your diet with these delicious recipes:

http://www.watermelon.org/recipes/Default.aspx

http://www.southernliving.com/food/holidays-occasions/watermelon-recipes-00417000068815/

Also if you are looking for a new way to flavor water, try adding a few slices of watermelon to a pitcher of water and keep it in the refrigerator for a crisp and refreshing beverage any time of the year.