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Monday, February 17, 2025
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5 Ways To Help Manage Cholesterol Levels
For people battling high cholesterol, choosing meals wisely can be a challenge, but it is essential. Restaurants, parties, even seemingly healthy take-outmay present unhealthy temptations. But simple dietary modifications can help you eliminate those unhealthy choices:
- Reduce sugar and flour. Recent research indicates that added sweeteners and flour-based carbohydrates, which are far too abundant in the American diet, are major contributors to obesity and heart disease, likely due to their effect on insulin levels. Be aware of the flour-based foods that may seem less obvious, such as breads, tortilla chips and cereals, as they are all high carbohydrate foods. As far as your cholesterol profile goes, they will raise your triglycerides and likely contribute to LDL increases as well. Recent research suggests that higher non-HDL cholesterol, comprised solely of LDL and triglycerides connect strongly to heart disease risk.
- Avoid trans-fat. Stay away from items that list “hydrogenated or partially hydrogenated oil” on the label, especially snack foods such as chips or popcorn. Try baked or air-popped versions instead.
- Use fresh garlic regularly in your meals. Garlic has been shown to help lower cholesterol levels. Use one or two chopped cloves daily.
- Drink green tea daily. The antioxidants in green tea help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
- Eat plenty of soluble fiber. It has a powerful cholesterol-lowering effect. The best sources are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and freshly ground flaxseed.
In addition, aim for a morepeaceful, healthy lifestyle. There is quite a bit of data connecting stress, both physical and emotional, to elevated cholesterol levels. We talk about relaxation a lot, but rarely do we think of it as a way to lower cholesterol.
Also be sure to talk to your doctor about some of the newer and likely more predictive blood data assessing cardiovascular risk. ApoB is gradually replacing a traditional cholesterol panel for risk assessment in the data, cardiac or high sensitivity C-Reactive Protein can help assess the inflammation levels related to heart attack risk and Lipoprotein (a) or Lp(a) is a genetic marker that predicts risk beyond a fasting lipid panel as well. Also talk to your doctor about a coronary calcium CT scan that most hospitals offer for under $100 as a way to assess cardiovascular risk, particularly if you have had a history of mild to moderate cholesterol elevation.
The post 5 Ways To Help Manage Cholesterol Levels appeared first on DrWeil.com.
* This article was originally published here
Saturday, February 8, 2025
Pasta Love Try These 5 Healthy Pasta Tips
Quality carbohydrates are an essential part of a balanced, healthful diet. If pasta is your go-to carb, there are ways to take advantage of this low-cost food to make it even healthier:
- Choose organic pasta, rice noodles, bean thread noodles and noodles such as Japanese udon and soba, which are part whole wheat and buckwheat. There are now a number of bean-based pastas which have the advantage of lower carbohydrates and higher protein than traditional wheat-based versions. They are also gluten-free if you have found gluten to be bothersome to your digestive tract or overall health.
- Cook pasta only until it is al dente (barely tender). When it is cooked this way, it achieves a lower glycemic index than fully cooked pasta because the pulverized grain digests slowly in the stomach. (Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize rapid rises in blood glucose levels.)
- Skip the creamy sauces – they can provide unhealthy hydrogenated fats as well as excess saturated fats and more calories than traditional tomato-based sauces and added vegetables. An additional advantage of tomato sauces is the lycopene, one of a number of healthful antioxidants we should include in our daily intake.
- Aim for two to three servings per week. One serving is equal to about 1/2 cup cooked pasta, which is far less than the amount Americans typically eat. Think of pasta as a side dish as opposed to a main course.
- Try spaghetti squash – the pulp of this vegetable, after being cooked, teases out like spaghetti and is a great and healthful alternative to flour-based pastas. Another creative replacement allows you to make “zoodles” from zucchini with a spiralizer.
And don’t forget that pasta is the perfect complement to vegetables – you can toss in almost any lightly steamed vegetable and low-to-no sugar added tomato sauce for additional nutrients and antioxidants.
See more pasta recipes and try the Broccoli Pasta recipe!
The post Pasta Love Try These 5 Healthy Pasta Tips appeared first on DrWeil.com.
* This article was originally published here
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5 FoodsFor Healthy Hair
Whole foods rich in protein, omega-3 fatty acids, zinc and biotin may help promote a healthy scalp and hair. Add these foods to your grocery cart – think of them as ingredients in a healthy hair recipe!
- Dark leafy greens. Kale, Swiss chard, spinach and other dark leafy greens are good sources of vitamins A and C, which the body needs to produce the oily substance sebum, a natural conditioner for your hair.
- Salmon. Omega-3 fatty acids, of which wild-caught salmon is a top source, are important to a healthy scalp. Salmon (always look for wild Alaskan or sockeye salmon) is also a good source of protein. If you don’t like the taste of fish, be sure to get omega-3 fats in other ways like a high-quality fish oil supplement as the exclusive focus on the plant-based sources like nuts and flaxseed is not sufficient enough.
- Beans and legumes. They are a good source of protein which helps promote hair growth, as well as iron, biotin and zinc. Biotin deficiencies can occasionally result in brittle hair. Another good source of zinc is raw pumpkin seeds or pepitas. Add a small handful per day like you would use nuts either alone or added to smoothies or salads.
- Nuts. Specific varieties of nuts contain vitamins and minerals that can help promote the health of your scalp. Brazil nuts are a good source of selenium (limit yourself to no more than two Brazil nuts per day). Walnuts provide the omega-3 fatty acid alpha-linolenic acid, which may help condition your hair, as well as zinc, which can minimize hair shedding. Cashews, almonds and pecans are other hair-healthy choices. Aim for raw varieties as often as you can, or lightly toast them yourself if an added crunch is preferred.
- Eggs. A good source of protein, which helps prevent dry, weak and brittle hair and the nutrients and fats in the yolks support hair as well. If possible choose local free range eggs from a local farmer or organic, omega-3 fortified eggs from cage-free hens at the store.
The post 5 FoodsFor Healthy Hair appeared first on DrWeil.com.
* This article was originally published here
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