FitSugar

Dark Chocolate Lovers Rejoice - It's Still Good For You!

Heather Dale — Sat, 26 Mar 2011 03:05:01 PDT

Well how's this for starting your weekend on a high note - after reviewing 21 different chocolate studies, science is still touting the many health benefits of eating the dark confection.

The studies, which involved 2,575 participants who ate sugar-free dark chocolate rich in cocoa containing polyphenolic flavonoids, found the following health benefits: improved blood pressure levels, a decrease in bad cholesterol for those younger than 50, and a rise in good cholesterol levels. But before you go pig out on chocolate, keep in mind that too much of a good thing can be harmful to your health due to calories; chocolate may help your blood pressure and cholesterol levels, but maintaining a healthy weight is even more beneficial. Plus, scientists are still unclear of why chocolate positively affects blood pressure and cholesterol.

"The research looks at the benefits of cocoa and used very specifically prepared cocoa . . . Cocoa is an ingredient of chocolate. How the cocoa is processed makes a difference in whether or not the chocolate drink or bar is contained [and] will have health benefits," says Lona Sandon, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas.

So on that note, I'm curious why you eat chocolate. Please participate in the poll below!

DrSugar Answers: Raising HDL Cholesterol Levels?

DrSugar — Tue, 31 Aug 2010 10:40:58 PDT

DrSugar is in the house! And she's answering your health-related questions.

Dear DrSugar,
I just had lab work done as part of my routine physical. My HDL cholesterol level is really low - 30. I am really scared. What can I do to improve the number? Is it possible to make it go up?
-Freaked out about HDL

This is a great question since cholesterol problems are quite common in Americans. High cholesterol affects 42 million Americans, and 63 million more have borderline high cholesterol. To learn more about cholesterol and what those numbers mean, just

read more! Cholesterol is a waxy substance that is found in the fats (lipids) in your blood. While your body needs cholesterol to continue building healthy cells, having high or abnormal cholesterol levels can increase your risk of heart disease or stroke. According to the Mayo Clinic, when you have high cholesterol, you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. Decreased blood flow to the heart can result in chest pain or a heart attack, while decreased blood flow to the brain can result in a stroke. Cholesterol levels should be measured at least once every five years for everyone over the age of 20. For women over the age of 45 and men over the age of 35, routine (at least yearly screening) of cholesterol is recommended. The screening test that is usually performed to check cholesterol levels is called a lipoprotein profile. The profile measures more than just total cholesterol, but also measures levels of low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, and triglycerides. Total cholesterol is a composite measurement that includes LDL cholesterol, HDL cholesterol, and the other lipid components. Most physicians recommend that total cholesterol levels are less than 200 mg/dL. Triglycerides are the chemical form in which most fat exists in food and in the body. A triglyceride value less than 150 mg/dL is considered normal. LDL cholesterol is often referred to as "bad cholesterol" because its buildup on the walls of one's arteries can increase the chances of developing heart disease. The lower the LDL cholesterol level, the better it is for one's health. An LDL level below 100 mg/dL is optimal for people at risk for heart disease, and below 130 mg/dL is near ideal/optimal. HDL cholesterol is often referred to as "good cholesterol" because it protects against heart disease by taking the "bad cholesterol" (LDL) out of the blood and keeping it from building up in the arteries. Thus, the higher the HDL level, the less LDL in the blood. An HDL level of 60 mg/dL is optimal. In the case of the person who asked this week's question, the HDL level is 30 mg/dL, which is considered low. Below 40 in men and below 50 in women are considered to be low levels of HDL. Increasing HDL cholesterol levels can help reduce one's risk of heart disease, and it is very possible to increase one's HDL level. First, lifestyle modifications go a long way when it comes to improving your HDL cholesterol levels. Quitting smoking can increase one's HDL cholesterol by 10 percent! Other lifestyle modifications that can help increase HDL levels are losing weight, frequent aerobic exercise, limiting alcohol consumption, and a healthier diet including healthier fats. A healthy diet can include some fat, and recommendations say that 25-35 percent of daily calories can come from fat, and saturated fat should be less than 7 percent of daily calories. Monounsaturated and polyunsaturated fats - found in olive, peanut, and canola oils - tend to improve HDL levels. Nuts, fish, and other foods containing omega-3 fatty acids are other good choices for improving LDL and HDL levels. Other foods that have a healthy effect on blood cholesterol levels include whole grains (such as oatmeal and oat bran) and nuts (such as walnuts, almonds, and brazil nuts). There are prescription medications and over-the-counter supplements that can help cholesterol levels, however, these should really only be discussed or started with the direction of a physician. Hopefully this information will help you understand what the different types of cholesterol are and lead you to either get your levels checked if that has not been done, or to discuss with your physician what your results mean if they are abnormal. Cholesterol levels can be improved not only with lifestyle modifications, but also with medications and supplements. Thus, if you had abnormal results or are concerned, you should discuss this with your primary care physician to determine what the best lifestyle modifications and treatments will be for you! Have a question for DrSugar? You can send it to me via private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Fat Talk: Saturated Fats

FitSugar — Wed, 04 Aug 2010 07:00:06 PDT

My hubby is having an affair, with bacon. He's in love with those crispy, salty strips, so much that he probably eats it every day; with his eggs, on his sandwich, on his dinner salad, heck, he even likes it for dessert. The love affair doesn't end there. He's also having serious relationships with beef, mayo, cheese, and ice cream. Being the health nut and caring wife I am, it's a constant battle with us, as I try to get him to cut back. "It's protein," he argues. "It's saturated fat," I plead.

Saturated fats are "the bad fats." They're often solid at room temperature, like butter, and are in no way essential to your health. Most saturated fats come from animals and are found in meat, eggs, and dairy products. Some are found in vegetable oils such as palm, palm kernel, and coconut oils. The reason they're so unhealthy is because they're hard to digest and full of cholesterol, which clogs your arteries. Clogged arteries increase your risk for high cholesterol, which puts you at risk for heart problems.

The American Heart Association recommends that you limit your saturated fat intake to "less than 7 percent of your total calories." That means, if you're consuming about 2,000 calories a day, eat less than 16 grams of saturated fat.

Since I know a vegetarian diet is out of the question for my meat-loving man, I made up a little chart so he knows how much saturated fat is in the foods he craves. That way, he can still enjoy them without overdoing it. To see the chart

Food	Amount	Saturated fat (g)
Mayonnaise	1 tablespoon	1.5
Unsalted butter	1 tablespoon	7.3
Sour cream	1 tablespoon	1.6
Cheddar cheese	1 oz slice	5.9
Lowfat milk (2%)	1 cup	3.1
Half and half cream	1 tablespoon	1.1
Egg	1 large	1.5
Bacon	1 medium strip	1.2
Hamburger patty	1/3 pound	8
Filet Mignon steak	6 oz.	6
Hot dog	1 frank	6
Pork sausage	2 oz.	9
Pork spare ribs	3 oz.	9.5
Roasted drumstick (with skin)	1.8 oz.	1.6
Beef pastrami (deli meat)	5 slices	3.8
Ham (deli meat)	5 slices	4.1
French fries	Large (5.4 oz.)	3.5
Pepperoni pizza	1 slice	5.3
Vanilla ice cream	1/2 cup	11
Cheesecake	1 slice (1/12 of 9-inch cake)	16

After seeing this chart, do you eat too much saturated fat each day? Source: Flickr User JOE MARINARO

6 Reasons to Eat Flaxseeds

FitSugar — Wed, 26 May 2010 04:30:50 PDT

Is it me, or are flaxseeds being added to just about everything these days? That's because they're so good for you, but do you know why? Check out the reasons you should be eating flaxseeds (if you're not already).

Walnuts and fish are excellent sources of omega-3s, but so are flaxseeds. The recommended daily intake (RDI) of omega-3s is 1.1 grams a day, and one tablespoon of flaxseed offers 1.8 grams.
The omega-3s in flaxseed can help reduce the inflammation that leads to conditions such as asthma, rheumatoid arthritis, migraine headaches, and osteoporosis.
Alpha-linolenic acid (ALA) is one kind of omega-3s that is found in flaxseeds, and this fat helps promote bone health.
Flaxseed is known to lower total cholesterol and LDL cholesterol levels, and it may lower blood pressure - all essential elements to having a healthy heart.
Whole flaxseeds are great sources of fiber. One tablespoon contains three grams of fiber, so they can help prevent constipation.
Lignans, the fibers found in flaxseed, promote regular digestion and are thought to have a role in breast cancer prevention.

It's obvious these smooth little seeds are nutrition powerhouses. For some creative tips on how you can get more flax into your diet,

Sprinkle seeds or ground flaxseed on your cereal, oatmeal, yogurt, salad, or sandwiches. They're so small, you won't even notice them.
Add flaxseeds or ground flaxseed to your recipes. I especially love using it in pancakes and waffles. I have been known to toss some of the flax meal into a smoothie too.
Use ground flaxseed as an egg substitute in baked goods. Just mix one teaspoon of ground flaxseed and 1/4 cup of water for every egg to be replaced.
Look for products that have added flax such as cereals, bread, and crackers.

How do you work flaxseeds into your meals?

Healthy To-Do: Get Your Cholesterol Checked

FitSugar — Wed, 05 May 2010 10:00:49 PDT

Do you have high cholesterol? If your answer is "I don't know," perhaps it's time to find out.

Even if you eat healthy and exercise regularly, you may have high cholesterol and not even know it. Found in animal cells and animal-based foods, cholesterol is a nutrient both acquired through eating and produced by your liver. Eating too many saturated fats, including those found in dairy products and tropical oils, can lead to high cholesterol, as can genetics and other factors.

You've probably heard about "good" cholesterol and "bad" cholesterol; these terms refer to the lipoproteins that transport cholesterol though the blood vessels. High-density lipoprotein (HDL) is the good kind and helps with essential body functions; LDL (low-density) is the bad kind. My mnemonic device for keeping them straight is "H" is for healthy and "LDL" stands for "little devil" and is bad.

Less than 200 mg/dL is considered a desirable total cholesterol count, while an LDL of 100 mg/dL is an optimal goal for most people. High cholesterol can be controlled with foods and other lifestyle choices. You can determine your numbers with a simple blood test, so put "get cholesterol checked" on your to-do list.

A New Gift of the Magi: Myrrh Fights Cholesterol

FitSugar — Wed, 23 Dec 2009 03:00:07 PST

Made famous as one of the gifts offered by the wise men on the very first Christmas, it looks like myrrh fights cholesterol. The tree resin found in the Middle East has been used in healing remedies for centuries to treat sore throats, congestion, and cuts and burns. Now myrrh has been found to lower levels of LDL (bad cholesterol) while raising good (HDL) cholesterol - at least in rats, which were used in a recent experiment. Common in perfumes and incense, myrrh must be researched more thoroughly to determine the most effective means in delivering cholesterol-lowering properties of myrrh to humans.

Flickr User jodiepedia

5 Foods to Help Lower Your Cholesterol

FitSugar — Tue, 22 Dec 2009 12:00:04 PST

High cholesterol runs in my family, so I really need to watch what I eat in order to keep cholesterol at a healthy level. Your total cholesterol shouldn't exceed 200 mg/dL (milligrams per deciliter). Your LDL (bad) cholesterol levels should be 100 mg/dL or less, and your HDL (good) cholesterol levels should be 60 mg/dL or above. If you have high cholesterol, it puts you at risk for heart disease, so here are five foods to include in your diet to help lower your levels.

Nonfat dairy products: Since foods high in saturated fat raise cholesterol levels, cut back on whole milk, full-fat yogurt, ice cream, and cheese. Look for versions that are lower in fat or contain no fat.
Oatmeal and oat bran: Oats contain soluble fiber which is proven to lower LDL (bad) cholesterol levels. Not a fan of oats? Eat apples, pears, quinoa, beans, berries, or carrots. Aim for 25 to 30 grams of fiber a day.
Foods rich in omega-3s: Research proves that omega-3s have cholesterol-lowering properties, so load up on fatty fish such as salmon, swordfish, or halibut. Omega-3s are also found in flaxseeds, walnuts, and edamame.

To see the rest of the list

Walnuts and other nuts that are high in polyunsaturated fatty acids: Almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios, and sunflower seeds are also on this list. Eat just a handful a day since nuts are also high in calories.
Olive oil: The FDA recommends two tablespoons a day to reap the heart-healthy benefits. Olive oil contains antioxidants that can lower LDL (bad) cholesterol levels but don't affect your HDL (good) cholesterol.

Diet alone isn't the only thing that can help lower cholesterol. Be sure to exercise daily, quit cigarettes if you're a smoker, and lower your sodium intake to 2,300 mg or less a day. Also cut back on other foods besides dairy products that are high in saturated fat and cholesterol such as meat and eggs, and avoid foods made with hydrogenated oil.

Brunch, With a Side of Cholesterol

FitSugar — Sat, 10 Oct 2009 03:00:03 PDT

Cholesterol is created by our bodies, so it's one thing we can do without when it comes to our diet. Animal products are the culprit here, and many weekend dishes are made with them. So take this quiz to see what you know about cholesterol.

Source: Flickr User thebittenword.com

Take the Quiz

Are You Eating Too Much Cholesterol?

FitSugar — Tue, 04 Aug 2009 09:00:30 PDT

I was vegan for a short time in college, and was shocked when I had my cholesterol tested and found it was high. I wasn't even eating cholesterol! The thing is, your liver makes cholesterol and it's actually essential for your body to function normally. Cholesterol is also found in food and appropriately called dietary cholesterol. Since your body produces enough, you don't need to worry about getting any from diet. What you do need to worry about is getting too much.

A healthy person with healthy cholesterol levels can safely consume 300 milligrams a day. If your levels are high, aim for less than 200 mg a day. Are you eating too much? Find out how much cholesterol is in your favorite foods when you

Food	Cholesterol (mg)
1 Hard-Boiled Egg	212
1 cup Skim Milk	5
1 cup Lowfat Milk (1%)	15
1 cup Lowfat Milk (2%)	20
1 cup Whole Milk	34
1 oz. Cheddar Cheese (1 slice)	29
1/4 cup Shredded Mozzarella Cheese	20
2 tbsp. Cream Cheese	26
2 tbsp. Butter	61
5.3 oz. Fage Total Classic Greek Yogurt	35
5.3 oz. Fage Total With Honey	20
6 oz. Chobani No-Fat Vanilla Greek Yogurt	0
6 oz. Stonyfield farms Organic Low-Fat Vanilla Yogurt	7
1/3 Pound Hamburger Patty	90
5 inch Hot Dog	24
4 oz. Filet Mignon	75
4 oz. Organic Boneless, Skinless Chicken Breast	70
4 oz. Tilapia	55
3 oz. Salmon	85
2 tbsp. Mayonnaise	8
3 oz. Sour Cream	11
1/2 cup Chocolate Ice Cream	120
1/2 cup Chocolate Ice Cream	115
9 Hershey's Dark Chocolate Kisses	5

High cholesterol levels in the blood can put you at risk for heart disease. So answer these two questions for me: have you had your cholesterol levels tested, and are you getting too much?

Do You Have High Cholesterol?

FitSugar — Mon, 16 Mar 2009 09:00:00 PDT

I was a vegan for a short time in my college days, and I remember getting a check-up that year and being surprised that my cholesterol test came back with high numbers. I told the doctor that I wasn't even eating any cholesterol, and she said unfortunately, you can inherit high cholesterol from your parents. With diet and exercise, I've definitely helped to get my numbers in check, but it's a constant battle since genetics aren't on my side. What about you?

Source