You At Your Best

Heart health starts with what you eat By KARen Rice you At youR BeSt High cholesterol, particularly high levels of "bad" cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives. Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association. Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipoprotein, also referred to as "LDL" or "bad" cholesterol. Some foods increase the amount of high-density lipoprotein, also known as "HDL" or "good" cholesterol. Still other foods block the body from absorbing cholesterol. Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes to make. • Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans. Because soluble fiber can't be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result. • Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. • Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms. • Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking. • Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions. SPeciAl to you At youR BeSt A nutritious diet is a key component of a healthy lifestyle. When paired with regular physical activity, a nutritious diet can help people dramatically reduce their risk for various diseases, including heart disease. According to the World Health Organization, ischaemic heart disease and stroke claim more lives each year than any other disease, annually accounting for roughly 15 percent of all deaths across the globe. Many deaths caused by heart disease can be prevented, and eating a healthy diet is a great preventive measure that anyone can take. Though some people may associate healthy diets with bland foods that lack flavor, people can incorporate various heart- healthy herbs and spices into their favorite dishes to make them more nutritious and flavorful. • Garlic: Garlic has long since earned its place on the kitchen spice rack. However, botanically, garlic is neither an herb or a spice but a vegetable. Regardless of how it's classified, garlic is loaded with flavor and can be used to improve just about any recipe, all the while benefitting heart health. The United States-based health services provider Mercy Health notes that garlic can help lower blood pressure and reduce bad cholesterol levels. • Cayenne pepper: Few ingredients may change a recipe as quickly as cayenne pepper. The addition of cayenne pepper can instantly make dishes more spicy. But cayenne pepper brings more than a little extra kick to the dinner table. Healthline notes that various studies have shown that capsaicin, the active ingredient in cayenne pepper, can provide a host of health benefits. One such study published in the British Journal of Nutrition found that adding capsaicin to a high- carbohydrate breakfast significantly reduced hunger and the desire to eat before lunch. Eating less can help people more effectively control their body weight, which in turn reduces their risk for heart disease. • Turmeric: Garlic and even cayenne pepper may already be staples in many people's kitchens, but that's not necessarily so with turmeric. A yellow spice often used when preparing Indian foods, turmeric has anti- inflammatory properties thanks to curcumin, the part of turmeric responsible for giving it its yellow color. Experts acknowledge that turmeric needs to be studied more to definitively conclude its effects on heart health, but WebMD notes that one small study indicated that turmeric can help ward off heart attacks in people who have had bypass surgery. • Coriander: A popular herb used across the globe, coriander is sometimes mistaken for cilantro. Though the two come from the same plant, cilantro refers to the leaves and stems of the coriander plant, while the coriander in recipes typically refers to the seeds of that plant. Mercy Health notes that coriander seeds may help reduce bad cholesterol and high blood pressure, both of which are significant risk factors for heart disease. Heart-healthy herbs and spices can be added to various recipes, proving that nutritious meals need not be boring or flavorless. Herbs & spices that can promote healthy hearts 8 | yOu aT yOur beST | nWadg.COm/yOuaTyOurbeST February - HaPPy HearT | Sunday, January 31, 2021

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