Eating fat and cholesterol does not equate to having poor health.
Studies upon studies have been conducted dispelling the myth that when you consume fat and cholesterol you become unhealthy.(see research below) So, what truly adds to a healthy lifestyle while reducing your risk of disease? Take a look at these 12 tips to gain optimum heart heath.
1. Limit or eliminate all processed foods
2. Eliminate all gluten and highly allergenic foods from your diet
3. Eat organic foods whenever possible to avoid exposure to harmful agricultural chemicals, such as glyphosate
4. Avoid genetically modified ingredients (GMO), which wreak biological chaos on a cellular level and are linked to abundant health problems, including chronic inflammation and heart disease
5. Eat at least one-third of your fooduncooked (raw), or as much as you can manage; avoid cooking foods at high temperatures
6. Increase the amount of fresh vegetables in your diet, locally grown and organic if possible
7. Eat naturally fermented foods, which help optimize your gut bacteria and prevent inflammation-causing superantigens from pathogenic bacteria, as well as providing valuable vitamin K2, B vitamins, and other nutrients
8. Avoid all artificial sweeteners.
9. Limit fructose to less than 25 grams per day from all sources, including whole fruits. If you have insulin resistance, diabetes, hypertension, or heart disease, you’d be well advised to keep your fructose consumption below 15 grams per day until your insulin resistance has normalized
10. Swap all trans fats (vegetable oils, margarine etc.) for healthy fats like avocado, raw butter, cheese, and coconut oil; avoid consuming oxidized cholesterol (cholesterol that has gone rancid, such as that from overcooked scrambled eggs)
11. To rebalance your omega-3 to omega-6 ratio, take a high-quality animal-based omega-3 supplement, such as krill oil, and reduce your consumption of processed omega-6 fats from vegetable oils
12. Drink plenty of pure water every day.
By practicing these heart healthy tips your be leading a lifestyle that’s healthy and vibrant.
In 2012, researchers at the Norwegian University of Science and Technology examined the health and lifestyle habits of more than 52,000 adults ages 20 to 74, concluding that women with “high cholesterol” (greater than 270 mg/dl) had a 28 percent lower mortality risk than women with “low cholesterol” (less than 183 mg/dl).
Researchers also found that, if you’re a woman, your risk for heart disease, cardiac arrest, and stroke are higher with lower cholesterol levels.
In 2013, a prominent London cardiologist by the name of Aseem Malhotra argued in the British Medical Journal that you should ignore advice to reduce your saturated fat intake, because it’s actually increasing your risk for obesity and heart disease.
Then in March 2014, a new meta-analysis published in the Annals of Internal Medicine, using data from nearly 80 studies and more than a half million people, found that those who consume higher amounts of saturated fat have no more heart disease than those who consume less. They also did not find less heart disease among those eating higher amounts of unsaturated fat, including both olive oil and corn oil