It seems counterproductive to lower your cholesterol (a fat) by eating healthy fats (omega-3 and monounsaturated fats), but it works. And the result is a healthier heart.
A recent analysis found that dietary changes that raise blood levels of HDL (good) cholesterol and lower LDL (bad) cholesterol can decrease the risk for cardiovascular disease. Those changes include swapping refined carbohydrates for healthier fats.
The analysis study, which combined information from eight observational studies in various European countries, estimated the result of replacing 5% of calories from carbohydrates with the same number of calories from fats. The analysis found that replacing carbohydrates with mono- or polyunsaturated fats had favorable effects on blood cholesterol. If those same carbohydrates were replaced with saturated fats, favorable effects were not seen.
Specifically, the analysis found:
— Replacing carbs with total fat or monounsaturated fatty acids was associated with higher HDL (good) cholesterol numbers and no change in LDL (bad) cholesterol.
— Replacing carbs with polyunsaturated fatty acids was associated with lower LDL and no changed in HDL.
— Replacing carbs with saturated fats was associated with higher LDL and no change in HDL.
What’s it all mean? Including more of the good fats — omega-3 fatty acids (salmon, tuna, walnuts), both mono and polyunsaturated fats (olive, peanut and canola, corn, chia, flax) is actually good for heart health.
Remember fats have more calories than carbohydrates so you don’t want to overdo it, but replacing saturated fats (meat, butter) with healthy fats and choosing a few less refined carbohydrates can be heart healthy.
That doesn’t mean choosing an Atkins or keto diet where carbohydrates are nearly eliminated. This means replacing refined carbohydrates in your diet with healthier fats. That’s an approach that will benefit your heart.
Q and A
Q: Will everyone benefit from reducing or avoiding gluten?
A: Not at all. Gluten is a protein found in wheat, barley and rye. In people with the autoimmune condition celiac disease, gluten damages the lining of the intestines, leading to malabsorption and potentially serious health consequences. People who have adverse reactions (stomach pain, diarrhea, headache, brain fog) when they consume gluten but test negative for celiac disease may have what’s identified as non-celiac gluten sensitivity. For the rest of us, there is no reason to avoid gluten. Whole-grain products with gluten (whole wheat bread, whole grain crackers) contain fiber and other vitamins and minerals that are needed for a healthy diet.
RECIPE
As the temperature rises outdoors, our grill gets a workout. Here’s a recipe from Good Housekeeping magazine that takes advantage of the grill and summer’s bountiful peach crop. Here in Illinois, we count the days until peaches from our own Calhoun County are ripe. This grilled peach caprese is a twist on the traditional tomato caprese.
GRILLED PEACH CAPRESE
2 peaches, each cut into 8 wedges
2 tablespoons plus 2 teaspoons olive oil
1 teaspoon grated lemon zest plus 1 1/2 tablespoons lemon juice
1 teaspoon honey
Kosher salt and pepper
1/4 cup roasted almonds, chopped
12 ounces fresh mozzarella
1/4 cup fresh basil, torn, plus small leaves for serving
Heat grill to medium-high. Brush peaches with 2 teaspoons oil and grill until grill marks appear, about 1 minute per side. Transfer to a plate and let cool slightly. In a small bowl, whisk together lemon juice, honey and 1/4 teaspoon each salt and pepper. Whisk until honey dissolves. Whisk in remaining 2 tablespoons oil; stir in lemon zest and almonds. Slice mozzarella, arrange on platter and top with peaches. Fold basil into almond mixture and spoon over peaches. Sprinkle with cracked pepper and small basil leaves, if desired.
Per serving: 325 calories; 14 grams protein; 9 grams carbohydrate; 28 grams fat; 2 grams fiber; 135 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
