In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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Picture this: it is a hot sunny day and you want a little sweet treat to help you cool off. Your taste buds yearn for something refreshing and delightful, and there is no better way to respond than with these homemade strawberry banana popsicles.

These vibrant, fruity frozen treats are not only visibly stunning, but they also taste great and exhibit impressive health benefits. Think of these homemade pops like fruit smoothies on sticks. You start with a ripe banana, which is where the majority of your sweetness comes from in this recipe. Peel it, slice it up, and freeze it the night before you want to make these popsicles. Next, you have some juicy strawberries, which provide some sweetness with a subtle tartness. To round out the recipe, you have freshly squeezed orange juice. Make sure this is not that store bought sugary bottled stuff! Squeeze a couple oranges to yield a half-cup. Toss everything in a blender and blend until y achieve a smooth mixture that packs a flavor punch.

Now, let’s talk about some benefits! Strawberries exhibit impressive antioxidant activity and contain a lot of vitamin and fiber. Some studies show that they help to boost immune function and keep the skin glowing. Bananas are rich in potassium, which is necessary for muscle function and heart health. Increasing your potassium intake may your efforts to lower blood pressure levels.

Do you want to know the best part? You can whip up a batch of these strawberry banana popsicles in under 10 minutes. Freeze them overnight and you’ll have guilt-free frozen treats you can enjoy this summer!

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It doesn’t get much more refreshing than this, folks. We are, of course, referring to this hydrating, sweetly tart watermelon, blueberry, and strawberry fruit salad that truly embodies the essence of summer. The flavors are as vibrant as the fruit salad is colorful! This delightful blend of summer produce combines juicy and crisp watermelon, slightly tart blueberries, and succulently sweet strawberries. It’s truly the perfect balance for your taste buds. This watermelon berry salad can do it all, whether you want to enjoy this as a light snack, a refreshing side dish, or a colorful addition to brunch. Allow us to explain how this fruit salad benefits your health:

1. Hydration: Watermelon is about 92% water, which makes it an excellent choice for encouraging hydration during hot weather. It also provides vitamin C and other nutrients.
2. Rich in antioxidants: Both blueberries and strawberries contain lots of antioxidant compounds, which work to combat oxidative stress and reduce inflammation in the body.
3. Vitamins and nutrients: This salad is packed with vitamins A and C, which work to optimize immune function, skin health, and overall wellness.
4. Heart health: The different nutrients in this fruit salad may help lower blood pressure and improve cholesterol levels, two efforts that enhance heart health.
5. Fiber-rich: Strawberries and blueberries provide dietary fiber, which works to improve digestion and maintain a healthy gut.

Enjoy this nutrient-dense watermelon berry salad not just for flavor, but also for the numerous health benefits. We hope you love it as much as we do! How can you not love that surprising kiss of mint?!

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When your body doesn’t have enough healthy red blood cells to carry oxygen to your organs, heart failure can occur because your heart is unable to pump oxygenated blood out to the body. Luckily, anemia can be treated but must first be diagnosed. A healthy diet with iron rich foods may help prevent chronic fatigue.

Chapters:
0:00 Intro
0:09 1. Anemia knocks you out
0:29 2. Anemia can kill you
1:16 3. What causes anemia
1:44 4. How to fix anemia?
2:40 Outro

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If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down. 

Why Is Exercise Beneficial For Cholesterol?

Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body. 

In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels. 

Take A Walk

Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!

Go For A Swim

Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:

• HDL cholesterol levels
• LDL cholesterol levels
• Total cholesterol
• Blood glucose
• Body mass index (BMI)
• Body fat percentage

Go For A Jog

Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies. 

Pump Some Iron

We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months. 

Try Some Yoga

Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:

• LDL cholesterol levels
• HDL cholesterol levels
• Total cholesterol levels
• Blood pressure
• Triglyceride levels

Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:

• Better HDL levels
• Improved triglyceride levels
• Better blood pressure
• Lower LDL levels

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Cholesterol isn’t bad…unless you have too much of it. Your body actually needs it to build cells and make vitamins, but too much of it can cause high cholesterol which can increase your risk of heart disease and stroke.

Chapters:
0:00 Intro
0:15 There are two types of cholesterol
1:10 Bad Cholesterol is extremely dangerous
1:50 The Fix is In
2:49 Outro

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Do you check your blood pressure? Discover how to detect high blood pressure and how to fix it!

Chapters:
0:00 Intro
0:13 1. The Silent Killer
1:10 2. Blindness
2:02 The Fix Is In
2:49 Outro

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Cherries are a popular summer stone fruit that contain many health benefits, such as natural melatonin for better sleep and it may improve our heart health.

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Between 2017 and 2020, 10% of American adults over age 20 had total cholesterol that exceeded 240 milligrams per deciliter (mg/dL). Nearly 17% of those people had high-density lipoprotein (HDL, or “good”) cholesterol levels below 40 mg/dL. About half of the adults in the U.S. could benefit from lowering cholesterol levels. Additionally, 86 million adults over the age of 20 have total cholesterol levels above 200 mg/dL.

It’s a sad reality when the statistic is that most adults in the U.S. have blood cholesterol levels higher than they should be. Health experts explain that there are many steps that can aid cholesterol-lowering efforts. In fact, it may be as simple as making some dietary changes and exercising on a regular basis. 

Which Foods Can Lower Cholesterol?

There are various foods that can help keep your LDL cholesterol levels in check. Some of those same foods can help elevate HDL cholesterol levels, which are beneficial to your heart. The following foods that may benefit cholesterol levels in various ways are:

• Nuts
• Apples
• Grapes
• Fatty fish
• Eggplant
• Okra
• Oats
• Barley (and other whole grains)
• Strawberries

Not all foods that are high in cholesterol are necessarily bad for your health. For example, eggs are relatively high in cholesterol, but they don’t raise them as much as saturated fats or ultra-processed foods. 

What Foods Cause High Cholesterol?

If foods are rich in saturated fats or trans fats, you should steer clear of them because they can elevate cholesterol levels and cause weight gain. What are the absolute worst foods to eat if you have high cholesterol, though? Baked goods, red meat, fried foods, and others are notorious for raising LDL cholesterol. Avoid the following foods to help keep cholesterol levels in check. 

Processed Meats

Hot dogs, deli meat, bacon, sausage, and more all fall under the umbrella of processed meats. They tend to be high in saturated fat, sodium, and cholesterol. Bacon or sausage made with turkey might seem healthier, and even though they are somewhat lower in cholesterol than red meat alternatives, they are not cholesterol-free. 

Baked Goods

Cookies, pies, and cakes, oh my! Yes, all of these things are highly addictive and easy to eat, but they usually contain large quantities of butter or shortening, making them high in cholesterol. You don’t have to give up your sweets altogether, because you can still bake with different substitutions. You can use applesauce or bananas in place of butter, or have low-fat Greek yogurt topped with berries for dessert.

Red Meat

Lamb, beef, and pork generally contain a lot of saturated fat, especially the fattier cuts. Hamburgers, ribs, pork chops, shanks, and roasts tend to have more fat than leaner cuts of meat. You can eat meat on occasion, so long as you opt for smaller portions of leaner cuts, such as sirloin, filet mignon, or pork loin. Alternatively, replace meat with proteins that are much lower in saturated fat and cholesterol, such as turkey breast, wild caught fish, beans, lentils, quinoa, and boneless skinless chicken breast.

Fried Foods

Any food that takes a dip in the deep fryer is not going to be great for your body. Common fried foods include mozzarella sticks, onion rings, French fries, chicken wings, or fried chicken. Frying increases the energy density (calorie count) of foods. If you enjoy the crispiness of fried food, use an air fryer and toss your food in a little olive or avocado oil. Alternatively, you can bake foods at higher temperatures to achieve that crispy, golden-brown crunch.

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