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11 February 2008 @ 11:37 am
more on heart health  
Sorry, should've posted this instead of leaving it in a comment before:

oatmeal- the soluble fiber is what helps lower your cholesterol b/c it binds it and pulls it from the bloodstream (i don't know any more in-depth science of it).

General info for heart health:

Try to limit total fat and saturated fat. Saturated fat comes from animal products and hydrogenated oils.
- Eat leaner meats: fish, poultry, lean cuts of pork or beef
- Trim visible fat, remove skin
- Use cooking methods like grilling, broiling, baking
- Use reduced or fat free milk
- Cook with Canola, Olive, or Peanut oil (COP). These are the best
for heart health (higher in Mono and Polyunsaturated fat)

Avoid Trans fats. These occur through processing, and are found in some frozen foods- like pot pies (also high in total fat). Check the margarine labels to find one that has 0 trans fat. Also, the more liquid a margarine is, the better (i.e. spray #1, squeeze bottle #2, soft tub #3, stick #4).

Limiting saturated fat and total fat will help with cholesterol, but another suggestion- Use 2 egg whites in place of 1 egg.

If you do cooking, check for ways to reduce fat and cholesterol, like substituting applesauce for vegetable oil. I've done it in brownies, and it works well. Also use reduced fat milk or cream- sometimes you can't even tell.

Reducing sodium is also good for heart health. Avoid adding salt, instead use natural spices and herbs to flavor food.