Risk for Developing Heart Disease
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Heart Healthy eating includes cutting down on dietary cholesterol,
total fat intake, saturated fats and trans fatty acids in
the diet. Those who have diabetes are at greater risk for
developing heart disease.
All animals, including people, make cholesterol. Therefore
any animal product will have some cholesterol in it. This
includes milk, cheese, meat, poultry and fish.
The total amount of dietary fat eaten has an impact on blood
cholesterol levels. Total fat includes unsaturated and unsaturated
fat. Choose lower fat foods whenever possible, such as low
fat dairy and leaner meat; lower fat snack foods and lower
fat cooking methods.
Foods high in saturated fats tend to raise blood cholesterol.
Saturated is a word that refers to the chemical structure
of some fat. Saturated fats are usually firm or hold their
shapes at room temperature. The foods that are high in saturated
fat include fatty fresh and processed meats, the skin and
fat of poultry, high-fat dairy products, lard, palm oil, and
Unsaturated fats will be either monounsaturated or polyunsaturated.
This refers to the chemical structure of the fat.
Monounsaturated oils tend to reduce blood cholesterol
in some studies. Other studies suggest they have a neutral
effect. There does not seem to be any negative effects of
moderate consumption of monounsaturated oils. Monounsaturated
oils are sometimes referred to as omega-9 (?-9) oils. Olive
oil, peanut, sunflower and canola oils are high in monounsaturated
Polyunsaturated plant oils like corn, safflower,
and soybean tend to lower blood cholesterol as well. However,
consuming large amounts of polyunsaturated oils may increase
risk for certain cancers because polyunsaturated fatty acids
can oxidize to form breakdown products that may be carcinogenic
(cancer causing). Polyunsaturated plant oils are often referred
to as omega-6 (?-6) oils.
Polyunsaturated marine oils have been linked to
reduced rates of cardiovascular disease. These oils are
to as omega-3 (?-3) oils. Omega-3 oils can lower both blood
triglycerides and cholesterol. They can also cause blood
to become less Asticky@ and you have less clotting, and perhaps
chance of stroke, than when platelets are very sticking.
findings do not warrant taking fish oil supplements. They
do suggest that fish should be included as a part of a normal,
Trans fatty acids
Foods high in trans fatty acids also tend to raise blood
cholesterol. Trans is also a word that refers to the chemical
structure of certain fats when they have had hydrogen added
to them to make them firm. The foods high in trans fatty acids
will be made with partially hydrogenated vegetable oils, such
as baked goods and snack foods.
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- Diabetes is a risk factor for heart disease.
- To lower your risk of developing cardiovascular disease,
practice reading your labels for total fat, saturated fat,
cholesterol, and calories.