Tips for a Heart-Healthy Lifestyle
High cholesterol is a big issue for lots of folks in the USA. It makes heart attacks and strokes more likely [1].
Too much cholesterol can lead to atherosclerosis. That's when your arteries get blocked with fatty stuff, making it hard for blood to get to your important organs. Medicine and lifestyle changes can help, but changing what you eat can make a big difference too.
Coconut oil might sound good for you, but the American Heart Association says it's not. It's got a bunch of saturated fat, which isn't great for your heart. Some studies say it can raise both good and bad cholesterol.
You're better off using coconut oil on your skin than eating it. But if you really like the taste, you can use a bit in recipes like cakes. Just don't think it's a magic cure.
Fried food isn't good either. It's got trans fats that can mess with your cholesterol and make heart disease more likely. So, it's smart to cut back on stuff like fried chicken and fries. Check the labels for "partially hydrogenated oils" too.
Full-fat dairy, like whole milk, is high in saturated fats. That's not great for keeping your "bad" cholesterol down. Try low-fat yogurt instead. It's got less fat but still has important stuff your body needs.
Processed foods, like sausages and chips, are packed with bad fats and salt. They're not great for your heart and don't have much good stuff in them. Try to eat more whole foods instead, like fruits and veggies.
Red meat, like beef and pork, has lots of saturated fats. Eating too much can raise your cholesterol. It's okay to have some now and then, but try other protein sources like beans and fish too.
Soda is full of sugar, which isn't good for your heart. The American Heart Association says it's best to have no more than 25 grams of added sugar a day. But a single can of soda can have almost double that! So, it's smart to drink less soda and sugary snacks.
The skin on meat, like chicken, is also high in saturated fat. It's better to choose leaner proteins like skinless chicken or fish.
Besides changing what you eat, there are other things to think about for a healthy heart:
Genes play a big part in cholesterol levels. Even if you eat well, your genes can still affect your cholesterol.
Triglycerides, another type of fat in your blood, can go up with a bad diet. Eating more fiber from things like beans and whole grains can help.
It's not just about food. Regular exercise, good sleep, not smoking, and taking your meds right are all important for your heart.
Sometimes, medicine is needed to keep cholesterol in check. Statins are common, but there are other options too.
It's okay to have treats sometimes. What matters most is how you eat most of the time.
If you focus on eating better, living better, and getting help when you need it, you can keep your cholesterol in check and lower your chances of heart problems.
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