Tag: cholesterol

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Looking to stabilize your blood sugar, lower your cholesterol, reduce inflammation and feel full longer? Look no further than the delicious apple! @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
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You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?
Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.
Big difference in taste, not nutrition
Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.
But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.
“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”
Choose fresh and local apples
Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.
When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”
You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.
Are organic apples healthier?
Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.
“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”
Have fun with apple sampling
With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.
An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.
All apples are amazing
Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”
Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

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An apple a day keeps the doctor away @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·




You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?
Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.
Big difference in taste, not nutrition
Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.
But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.
“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”
Choose fresh and local apples
Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.
When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”
You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.
Are organic apples healthier?
Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.
“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”
Have fun with apple sampling
With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.
An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.
All apples are amazing
Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”
Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

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apples fiber

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Looking to stabilize your blood sugar, lower your cholesterol, reduce inflammation and feel full longer? Look no further than the delicious apple! @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·




You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?
Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.
Big difference in taste, not nutrition
Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.
But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.
“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”
Choose fresh and local apples
Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.
When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”
You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.
Are organic apples healthier?
Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.
“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”
Have fun with apple sampling
With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.
An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.
All apples are amazing
Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”
Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

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How best to take care of yourself so you can live your healthiest, best life. @ClevelandClinic #healthaware

Health is wealth. This common saying holds a lot of weight because it has truth behind it.
But what exactly is disease prevention and how can you prevent diseases from happening? Integrative medicine physician Irina Todorov, MD, offers nine ways to prevent diseases and how to take care of yourself so you can live your healthiest, best life.
1. Make healthy food choices
“For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,” says Dr. Todorov.
A study published in 2019 concluded that consumption of more than 4 servings of ultra-processed food was associated with a 62% increased hazard for all-cause mortality. For each additional serving, all-caused mortality increased to 18%. These foods can cause chronic inflammation, a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer. 
Ultra-processed food include: 
Chips.
White bread.
Donuts.
Cookies.
Granola or protein bars.
Breakfast cereals.
Instant oatmeal.
Coffee creamers.
Soda.
Milkshakes.
“It’s crucial to read food labels carefully,” warns Dr. Todorov. “Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar free or fat free can be bad for you.”
What do all healthy diets have in common? They consist of fruits and vegetables, beans, lentils, whole grains like quinoa, brown rice and steel-cut oats, nuts and seeds and healthy oils like extra-virgin olive oil. 
“A great example of a healthy eating pattern is the Mediterranean diet,” says Dr. Todorov. “Talk to your doctor or dietitian to help create a meal plan that works for you.”
2. Get your cholesterol checked
When checking your cholesterol, your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke.
3. Watch your blood pressure
Do you have high blood pressure? Even if you don’t think so, keep reading. Based on data published from the Centers for Disease Control and Prevention (CDC), about 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension.
Normal blood pressure is defined as blood pressure <120/80 mmHg. Having hypertension puts you at risk for heart disease and stroke, which are leading causes of death in the United States.
Even small weight loss can help manage or prevent high blood pressure in many overweight people, according to the American Heart Association. 
“Start off slow and find an activity you enjoy,” says Dr. Todorov. “That can make a big difference in both your blood pressure and health.”
4. Get up and get moving
Throw away any common misconceptions about exercising like that it has to be in a gym or a structured environment. Frequency (how often), intensity (how hard) and time (how long) are what matter the most.
“Start where you are and gradually increase your physical activity,” says Dr. Todorov. “My motto is some exercise is good but more is better.”
Taking 10,000 steps a day is a popular goal because research has shown that when combined with other healthy behaviors, it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease. Exercise does not need to be done in consecutive minutes. You can walk for 30 to 60 minutes once a day or you can do activities two to three times a day in 10 to 20 minute increments. 
“There are so many different options for exercise available to us today,” says Dr. Todorov. “Take advantage of free gym and app trials, YouTube videos, resources from your local library and virtual gym classes. Walking in the park adds the benefit of spending time in nature.”
5. Watch your body mass
“Dare to be different from the average American, who is more likely to be obese than adults in any other developed nation,” says Dr. Todorov.
To see if you are at a good weight for your height, calculate your body mass index (BMI).
The BMI scale:
Under 18.5: Underweight
18-24.9: Normal
> 25-29.9: Overweight
> 30: Obese
If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. If you are overweight or obese, you doctor or nutritionist will be able to help you get on the right path towards your ideal body mass.
6. Manage blood sugar levels
For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time.
Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar.
“In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease,” explains Dr. Todorov. “This lowers your risk of being diagnosed with cancer.”
7. Quit smoking
If you smoke, there is probably no other single choice you can make to help your health more than quitting.
The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer.
“Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.”
8. Get restful sleep
Sleep restores us and has a huge effect on how we feel. If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too. 
To wind down before bed, Dr. Todorov recommends:
Listen to calming music.
Practice mindfulness or meditation.
Reflect on the positive moments of the day.
Read a book. 
Have a cup of chamomile tea.
Practice 10 minutes of yoga.
“Research shows that daily exercise improves sleep in patients with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous exercise 2 to 3 hours before bedtime.” 
9. Don’t miss health screenings and vaccinations
It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment.
“There are screening recommendations for adults and women specifically, and varied screenings depending on your family history,” says Dr. Todorov. “Some screening recommendations have changed, so talk to your doctor.”
Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.

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Beta-glucan is abundant in oats and barley and has been shown “quite unequivocally” to help maintain healthy cholesterol levels, @American_Heart










American Heart Association

@American_Heart
·





Oats and oatmeal have powers you probably didn’t know about — like nutrients to help lower cholesterol and enough fiber to help you feel fuller longer. They just might be quiet heroes of #BetterBreakfastMonth.

(Arx0nt/Moment via Getty Images)

By Michael Merschel, American Heart Association News

Let’s admit it: Oatmeal is a total nerd. It lacks fashion sense – the color they named after it is somewhere on the drab side of beige. It’s often seen with Sesame Street’s Bert, who also loves bottle caps, paper clips and pigeons.

But when it comes to healthy eating, oatmeal and the oats it comes from can definitely hang with the cool kids at the breakfast table.

“It has many, many good qualities,” said Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge.

Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and “bad” LDL cholesterol) and helping with weight control.

Oatmeal has a host of vitamins and minerals. Two examples: According to the U.S. Department of Agriculture, a one-cup serving of cooked oatmeal has about 1.8 milligrams of vitamin B1, or thiamin. That’s close to 15% of what an adult needs each day. It also has 1.36 mg of manganese, which is 59% of the daily recommendation for men and 76% for women. Manganese has roles in immunity, blood clotting and the way cholesterol and blood sugar are metabolized.

But that’s not what makes oats stand out, Rebello said. That same cup of cooked oatmeal has just 166 calories and nearly 4 grams of dietary fiber.

And the type of fiber is where oats start to distinguish themselves. It’s called beta-glucan. Put that in the conversation, and it’s like the scene in a movie where oatmeal takes off its glasses and everyone realizes just how beautiful it is.

Not literally. It’s a soluble fiber, which means it dissolves in hot water, where it thickens. “When you eat oatmeal, the kind of sliminess that you see – that comes from this viscosity that beta-glucan generates,” Rebello said.

That helps you feel full longer, she said. And it helps undigested food travel farther down your digestive tract, where it feeds the friendly bacteria living there.

Beta-glucan is abundant in oats and barley and has been shown “quite unequivocally” to help maintain healthy cholesterol levels, Rebello said.

Oats also are rich phytonutrients – plant-derived substances that may boost health. One class of such phytonutrients is avenanthramides, which are found only in oats. Avenanthramides may have antioxidant and anti-inflammatory effects, although Rebello said their possible benefits are not as well-researched as those for beta-glucans.

Oats have been linked to heart-health benefits since the 1960s and come in many forms. The differences involve levels of processing.

Oats grow in an inedible casing called a hull. Inside the hull is a seedlike groat. That groat is encased in bran. “In other whole grains, like in wheat, you can remove that bran layer,” Rebello said. “But in oats, this groat is very soft, so that bran layer cannot really be removed.”

That means oats are almost always a whole-grain food, and those are a key part of a healthy eating pattern.

If oats are labeled “steel cut,” it simply means they were processed with a steel cutter, Rebello said. Rolled oats are steamed first, then pressed with a roller. “If the roller crushes it into thinner flake, then you get quick-cooking oats,” she said. “If it is then rolled into an even thinner flake, you get your instant oats.”

Rebello said that nutritionally, there is little difference between steel cut and rolled oats. Instant oats, however, have a higher glycemic index, meaning they raise your blood sugar faster.

When oats are ground to flour, the coarser portion is extracted and called oat bran. The beta-glucans will be concentrated in the flour rather than the bran, she said.

Oat milk is derived from oats and water, but processing may add ingredients such as sugar, salt, oil and more. Oat milk has some dietary fiber, Rebello said – commonly 2 grams per cup – but the amount of beta-glucan is rather small.

Unfortunately, Rebello ruled out sugar-filled oatmeal cookies as a healthy food (although she’s not averse to having one as a treat now and then).

How, then, to embrace oats? “Just eat regular oatmeal,” she said. Half a cup of rolled oats cooks up quickly and will keep you full a long time.

Oatmeal with your favorite fruit can be a sweet way to start the day. Cook it in low-fat milk for creaminess and add unsalted nuts to bolster its heart-health value. If you’re time-pressed in the morning, try a healthy version of overnight oats, which can be prepared the night before.

It’s important to remember that no single food, even oats, can do it all, Rebello said, noting that if you eat a nutritious breakfast but then load up on sugar and fat the rest of the day, “that’s really not going to help you much.”

But you should go ahead and invite oatmeal into your breakfast club, Rebello said. “I definitely recommend eating oats.”

If you have questions or comments about this American Heart Association News story, please email editor@heart.org.