Nutrition professionals have an excellent track record of demonizing healthy foods.
Red meat, cheese, coconut oil… to name a few. But the #1 worst example is their decades of propaganda against eggs, which are among the healthiest foods on the planet. Eggs do NOT Cause Heart Disease
Historically, eggs have been considered unhealthy because they contain cholesterol.
A large egg contains 212mg of cholesterol, which is a lot compared to most other foods.
However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign.
A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people.
This isn’t new data. Multiple older studies have led to the same conclusion. Bottom Line: Despite the fear mongering of the past few decades, eating eggs and cholesterol has no association whatsoever with heart disease.
It’s not hard to whip up recipes that fit with the low saturated fat, low trans fat, low-cholesterol eating plan recommended by scientists to help you manage your blood cholesterol level and reduce your risk of heart disease and stroke. Discover how easy it is to avoid excess saturated fat, trans fat and cholesterol while enjoying mouth-watering dishes.
The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry (skinless), fish or seafood a day for people who need 2,000 calories. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it’s prepared. Here are some ways to reduce the saturated fat in meat:
There are some cooking tips listed below will help you prepare tasty, heart-healthy meals. -Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.
–Buy “choice” or “select” grades rather than “prime.” Select lean or extra lean ground beef. -Trim all visible fat from meat before cooking. -Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
-Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade. -Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top. -When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan. -Eat chicken and turkey rather than duck and goose, which are higher in fat. Choose white meat most often when eating poultry. -Remove the skin from chicken or turkey, before cooking. If your poultry dries out too much, first try basting with wine, fruit juices or an acceptable oil-based marinade and if that does not help, leave the skin on for cooking but remove before eating. -Limit processed meats to none or no more than two servings per week. Examples of processed meats include sausage, bologna, salami and hot dogs. Many processed meats — even those with “reduced fat” labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then. -Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you’re on a cholesterol-lowering diet, eat them only occasionally.
If you’re looking for an all-natural way to lower your cholesterol — in addition to watching what you eat and exercising — there are plenty of dietary supplements on the market that claim to do the trick. Each year seems to bring a new alternative remedy — garlic, ginseng, or artichoke extract, for example — that users tout as the next best thing to get cholesterol under control. What new supplement are we referring to? Red yeast rice. Red yeast rice is a fungus that grows on rice and contains small amounts of a naturally occurring form of lovastatin, a type of statin that is also found in prescription medications.
Compared to that of most dietary supplements, the evidence of red yeast rice’s efficacy is quite strong — which isn’t entirely surprising, given that red yeast rice is, in effect, a low-dose statin. In studies over the years (including in several high-quality trials), various red yeast rice preparations have been shown to lower LDL by around 20 to 30 percent, comparable to a prescription statin.
More recent studies have backed up these results. In the most recent trial, a study of patients who had stopped taking statins due to muscle pain, red yeast rice capsules lowered total cholesterol and LDL by 15 percent and 21 percent, respectively (compared to 5 percent and 9 percent for placebo).
Red yeast rice is a potentially effective way to lower cholesterol, but its potency makes some experts wary — and suspicious. The amount of lovastatin in red yeast rice pills varies widely across brands — so much so that some brands appear to be spiked with lovastatin, according to an analysis performed by a consumer watchdog group. Inadvertently ingesting too much of a statin can cause side effects (such as muscle pain), and due to the safety concerns, experts discourage using off-the-shelf red yeast rice. Like always, talk to your doctor before taking this supplement.
Your lifestyle has the single greatest impact on your HDL cholesterol or “good” cholesterol. Even small changes to your daily habits can help you meet your HDL target. -Choose healthier fats. A healthy diet includes some fat, but there’s a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL cholesterol and damage your blood vessels. -Don’t smoke. If you smoke, quit. Quitting smoking can increase your HDL cholesterol by up to 10 percent. Quitting isn’t easy, but you can increase your odds of success by trying more than one strategy at a time. Talk with your doctor about your options for quitting. -Lose weight. Extra pounds take a toll on HDL cholesterol. If you’re overweight, losing even a few pounds can improve your HDL level. For every 6 pounds (2.7 kilograms) you lose, your HDL may increase by 1 mg/dL (0.03 mmol/L). If you focus on becoming more physically active and choosing healthier foods — two other ways to increase your HDL cholesterol — you’ll likely move toward a healthier weight in the process. -Get more physical activity. Within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults. Your best bet for increasing HDL cholesterol is to exercise briskly for 30 minutes five times a week. Examples of brisk, aerobic exercise include walking, running, cycling, swimming, playing basketball and raking leaves — anything that increases your heart rate. You can also break up your daily activity into three 10-minute segments if you’re having difficulty finding time to exercise.