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Learning about cholesterol
Cholesterol is a word that often pops up linked to heart disease. Let’s demystify five cholesterol myths that could be misleading when trying to live healthier. Myth: All cholesterol is bad Our bodies actually need cholesterol to function. What we...
Take care of your heart
A diet high in saturated fats is a heart disease risk because saturated fats increase the production of LDL (bad) cholesterol by the liver, when they are consumed in important amounts. Saturated fats are found mainly in animal products like eggs, meat and poultry and also in coconut oil, palm oil, palm kernel oil and baked goods made with saturated fat such as these types of oils, suet or cocoa butter. Saturated fats will usually congeal at room temperature. So what does “saturated” mean when describing a fat? All types of fat are made up of a combination of fatty acids that are connected to a glycerol molecule. Saturated fatty...
yogurt
Yogurt is great for your health! You can eat it on its own, as is, but there are lots of other ways to enjoy it. Here are some original ideas for how to integrate yogurt into your diet. 10 ways to enjoy yogurt With fruits and nuts — Add 2 or 3 spoonfuls of yogurt over fresh fruits and granola for a quick, tasty and healthy dessert. In a smoothie — Combine yogurt, fresh or frozen fruits, a little maple syrup and ground flax seeds for a complete on-the-go breakfast. In frozen treats — Spoon yogurt and fruit into freezable moulds, add sticks and place in the freezer. The result?...
Tuna and lentils
This dish makes for an elegant dinner. To save time, prepare the lentils in advance and heat them up for serving. They also make a tasty side salad when packing lunch for work. Lentils fall into the legume family and are high in cholesterol-lowering fibre and low in fat. Serves 2. Ingredients 4 tbsp (60 ml) and 1 tsp (5 ml) olive oil 1 small onion, finely chopped 1 clove garlic, minced 1 tsp (5 ml) garam masala powder (look for it at the Indian grocer or spice store) 1 540 ml can green lentils, drained and rinsed 3 spring onions, diced (only dense lower root) 2 medium carrots, thinly...
cholesterol test
We naturally keep track of burgeoning health issues like fatigue due to weight gain or sleep problems caused by stress. But there’s another item to monitor on the health checklist: your cholesterol count. Having excess cholesterol doesn’t present early warning signs but will slowly cause a plaque build-up that narrows your arteries. You may not know you’re at risk until you suffer a heart attack or develop angina (chest pain due to lack of oxygen to the heart). Statistics Canada released a survey in March 2010 which showed that 50% of adults aged 40-59 had high to moderate cholesterol levels. Perhaps you’ve always associated high cholesterol with getting older or...
sterols
Plant sterols, also known as phytosterols, are natural substances found in small quantities in foods such as grains, vegetables, pulses and nuts. When consumed in sufficient quantities, they are an excellent way to reduce bad cholesterol while helping to reduce the risk of heart disease. However, it is almost impossible to get the recommended daily dose of sterols with food alone. Since May 2010, Health Canada has allowed the addition of phytosterols in some food products including margarine and yogurt. This is good news for the almost 50 percent of Canadians over 40 years old who have moderate or high cholesterol levels. Eating a healthy, balanced diet that includes foods...
Granola
The great thing about homemade granola is that it requires little effort but tastes like you put in a lot of hard work. This recipe is lower in sugar than store-bought brands and includesheart-healthy ingredients like flax, pumpkin seeds, walnuts, dried cherries and blueberries. Plus, it will help you get more fiber in your diet, which is one of the ways to help lower cholesterol. Serve this granola layered with low-fat yogurt and fruit for a tasty, luxurious breakfast. INGREDIENTS: 3 cups (750 ml) rolled oats ½ cup (125 ml) shredded, unsweetened coconut ¾ cup (190 ml) pumpkin seeds 1/3 (80 ml) cup flax seeds 1 cup (250 ml) walnuts...