Posts Tagged ‘heart healthy’
Healthiest Fats and Oils
Fats and oils can be either really bad for you or they can actually be really good for you – You just need to learn which ones to choose to incorporate in your diet. Oh, and when I say “diet”, I really mean how you choose to eat for the rest of your life.
Your Body Needs Fat
A lot of people don’t realize that your body needs fats and oils, and if you pick the right type, it can be extremely beneficial for your health.
Your body needs fat! Good fat helps to protect and hold your organs in place, such as the heart, kidneys, and liver. Fat helps insulate and regulate body heat, helps your brain function properly, and initiates a hormone called cholecystokinin (CCK), which contributes to satiety (helps you feel full).
Now that you know how much your body needs fat, let’s pick the right kind of fats and oils, and learn which ones to avoid.
Healthy Fats and Oils
It’s important that you choose the right kind of fats and oils, since not all of them are created equal. Here’s a list of healthy fats and oils that you should consider using:
•Coconut Oil – This is one of the only oil that I recommend to use for cooking. Coconut oil is full of Lauric acid and has a high heat tolerance, unlike other oils. Just make sure you get Coconut oil that isn’t refined, bleached, and deodorized (RBD).
•Avocado – This is full of Oleic acid (just like Olive and Macadamia Nut oil), vitamin E, monounsaturated fats, and glutathione, which are all good for your heart. Avocados are also high in beta-sitosterol, which has been shown to lower bad cholesterol levels.
•Extra Virgin Olive Oil – Olive oil is very healthy for you, and studies prove this! What a lot of healthy guru’s don’t seem to mention that you shouldn’t cook with Olive oil! When you heat olive oil, it is very susceptible to oxidative damage, and that’s because the oleic acid in it creates an imbalance on a cellular level that can be very harmful to you, including the increased risk of heart disease and some cancers.
So remember, use Olive oil, just don’t heat it up! Try blending it with spices to make a healthy salad dressing or dip it in a slice of fresh whole wheat baguette!
•Rice Bran Oil – Full of Vitamin E and shown in studies to help reduce bad cholesterol levels.
•Ghee – This is clarified butter, which means that is basically butter with the milk solids removed. Ghee has been used for thousands of years and known for it’s medicinal benefits and more recently, it’s known for being lactose free. One of the amazing benefits of ghee is that it has a high heat tolerance, similar to Coconut oil! Ghee has healthy fats in it and has been shown in studies to contain anti-cancer and anti-viral properties.
•Macadamia Nut Oil – This oil is becoming increasingly popular and recent studies are showing that this oil just might be healthier than Olive oil when it comes to health Omega-3 fats and Oleic acid, which can raise HDL (good cholesterol) levels. Just like Olive oil, this oil shouldn’t be used for cooking due to the abundance of Oleic acid. Make sure you get pure macadamia nut oil that isn’t refined or processed.
•Omega 3 – This essential fatty acid has been proven to protect against cardiovascular disease, cancer, arthritis, and other diseases. You will find this heart healthy fat in foods like Salmon and Flax seeds.
•Flaxseed Oil – This oil is one of the best sources of the essential fatty acid, Omega-3, which has been proven to be extremely healthy for your body. See “Omega-3″ listed above.
•Nuts and Seeds – Almonds, Almond Butter, Pecans, Walnuts, Sesame seeds,cashews, Flax seeds (see Flax seed oil), Brazil nuts, Hazelnuts, Sunflower seeds, Pistachio nuts, and Macadamia nuts (see Macadamia nut oil) are all extremely healthy forms of fat. They have numerous health benefits, including weight loss, heart healthy benefits, lowers bad cholesterol levels, high in fiber, and even support prostate health. Wowza!
Yes, these nuts and seeds are extremely healthy and loaded with nutrition and benefits, but they are still high in calories. Just remember to eat in moderation if you are trying to lose weight.
Unhealthy Fats and Oils
These oils that are on the “unhealthy list” might come to you as a shock. My intention is to educate you on what fats and oils are really healthy for you, and which ones aren’t. Of course, some of these oils are only marketed as healthy. Don’t always believe what marketers tell you…
All of the following oils become easily oxidized (or rancid) when exposed to heat. The heating process turns the oil into trans-fatty acids, which results in chronic diseases such as heart disease and even cancer.
•Vegetable/Canola Oil – These oils are very processed, and was developed through hybridization of rapeseed. Canola oil (which means “Canadian oil, low acid”) contains erucic acid, hemagglutinins and toxic cyanide-containing glycocides. These substances have been shown to cause nervous disorders, weakened immune system, and even mad cow disease. Let’s just say that I stay away from Vegetable and Canola oil with a ten foot pole.
•Soybean Oil – Soybeans have Omega-6 in them…too much, in fact. It’s ideal to have a diet with a 1:1 ration of Omega-3 and Omega-6 fats. Most of us are getting way to much Omega-6 fats and not enough Omega-3′s, which has negative results on our health.
•Margarine, Shortening, and Lard – Did you know that margarine, for example, was invented by a chemist in 1813 in hopes to create a healthier butter substitute? It’s popularity skyrocketed when people found out that it was “naturally” cholesterol free. However, many years later, we realized that the trans-fats that are in margarine are actually worse for you than butter ever was.
I suggest that you just skip all of the “made in the laboratory” ingredients.
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Love your Heart
The heart symbolizes Valentine’s Day, and it’s no surprise that February is Heart Health Month. This year, learn how you can love your heart by taking care of it!
Heart Facts
• Heart disease is the leading cause of death in the United States, and the #1 killer of women. It’s also one of the most preventable health concerns.
•Cocaine affects the heart’s electrical activity and causes spasm of the arteries, which can lead to a heart attack or stroke, even in healthy people.
•Three years after a person quits smoking, their chance of having a heart attack is the same as someone who has never smoked before.
•People that suffer from gum disease are twice as likely to have a stroke or heart attack.
How to take care of your Heart
Heart disease is a serious health concern. Every 25 seconds, an American will have a (negative) coronary event. It’s a very common problem, yet very preventable.
Now that you know that this major health concern is in your control, what are you going to do about it?
Here’s some tips that can help you – and your heart – become healthier.
Exercise – Regular physical exercise has been proven to positively effect the body, including one’s heart. If you want to have a healthier heart, exercise is a great way to use your hardest working muscle. When the heart is healthy and strong, it has a positive impact on the rest of your body.
Healthy Foods - Nutrition plays a big role in helping your heart become healthy. To help with nutrition that targets heart health, enjoy foods like Wild Salmon, tomatoes, avocados, squash, and carrots.
Avoid Tobacco – Whether your smoking or chewing it, tobacco is very dangerous for your heart and overall health. If you currently smoke, successfully quitting would be one of the healthiest things you could do for your overall health.
Avoid Stress – I know first hand how trying to avoid stress is easier said than done. I also know first hand how stress can negatively effect you, and it’s important that you do everything you can do minimize the stress in your life, and learn how to manage the stress you can’t quite get rid of.
Sleep - It’s important to get enough rest, which helps your body recover from everything it has to accomplish during the day. Getting enough sleep would be something that could help you manage your stress effectively. A lack of sleep never helped anyone.
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Tags: exercise, Fitness, Healthy Food, heart, heart disease, heart healthy, holiday, muscle, Nutrition, prevent, preventive care, Valentine's Day
Butternut Squash
If produce could be delicious enough to be compared to a treat, you have come to the right place. Some people add brown sugar to butternut squash once it has been cooked, but in my opinion, you don’t need it. It tastes great with just a little bit of butter (you don’t want to over do it) and some salt and pepper.
Butternut squash can easily be cooked in the oven for about an hour or so. Just cut in half, scoop the seeds out, and wrap it in tin foil. Once it is cooked and cooled off a little bit (you don’t want to burn your fingers!), take off the skin and mash it, and while it is still warm, add a bit of butter, salt, and pepper. Yum.
As much as I love butternut squash, some people do have an issue with the texture. Some people think it’s too “mushy” or “stringy”. I don’t have a problem with it, but some people do. If you do have a texture problem with butternut squash, but still want the health benefits, you might want to puree this and make it into a soup. If anyone has any other cooking ideas, please feel free to make a comment.
Not only does this butternut squash taste good, but it is extremely good for you. It has plenty of vitamin A (supports healthy lungs), vitamin C (Helps with your immune system), potassium (bone health), fiber (heart friendly), and other good for you ingredients. You can’t go wrong with this vegetable (unless you were unfortunately allergic!).
Serving: 1 cup
Calories: 65
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Tags: butternut squash, delicious, fiber, Healthy, healthy lung, heart healthy, immune system, low calorie, potassium, squash, vitamin A, vitamin C, winter squash
