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107 W. Main Street Suite #2, Marquette, Michigan 49855      |     

new.patient@singletrackhealth.com

906-662-4070

Singletrack Health Facebook

HEART-HEALTHY DIET RESOURCES

HOW TO HAVE A HEART-HEALTHY DIET

This is some basic information that can be used in order to help you understand and maintain a diet that will benefit you and your heart. Click on the step to learn more about it.

What is Cholesterol?

WHAT IS CHOLESTEROL

Cholesterol is a waxy, fat-like substance that is produced naturally by the body. The body provides the cholesterol needed to make new cells, some hormones, and substances that help digest food. This cholesterol can be found in the bloodstream as well as the body’s cells. 75% of the cholesterol in your body is produced by the liver and 25% comes from what you eat. Having cholesterol is part of a healthy body, but when there is too much “bad” cholesterol, it can join with fats and other substances to build up in arteries and block them, putting you at high risk for heart attack and stroke. 

Types of Cholesterol

There is more than one type of cholesterol. There is “bad” cholesterol and “good” cholesterol.

LDL i s low-density lipoprotein (bad cholesterol). This is the type of cholesterol that builds up in the arteries. Typically, “lower is better” is the recommendation with LDL. Knowing how to avoid foods with LDL is important, and can lower your risk for heart attack and stroke.

HDL is high-density lipoprotein (good cholesterol). It carries LDL away from your arteries and back to your liver. Learning>what foods contain HDL and substituting them into your diet will make for a healthier heart.

More basic information on cholesterol can be found here.

What is cholesterol

Cholesterol Levels and What They Mean

CHOLESTEROL LEVELS AND WHAT THEY MEAN

Understanding what a “healthy” amount of cholesterol is can be confusing. The amount of cholesterol considered healthy varies depending on the person’s age, sex, and family history. You can have your cholesterol levels measured with a blood test called a lipid profile. This should be done at least every 4-6 years for adults over 20. The results will be in mg/dL (milligrams per deciliter).For the average person, “heart healthy” cholesterol levels would be under 200 mg/dL total cholesterol, LDL under 100 mg/dL, and HDL over 60 mg/dL.

Cholesterol levels
How to control cholesterol

Identify Heart-Healthy Foods

IDENTIFYING HEART-HEALTHY FOODS

When a person has high cholesterol, they need to alter their diet towards eating more heart-healthy foods. Eating these foods isn’t as difficult as you may think. You just need to understand what to look for when seeking out these healthy foods. These basic guidelines are a good place to start: 

  • Look for “low sodium” or “no salt added”. These labels will usually be on canned soups, vegetables, packaged meals, etc.
  • Incorporate more fiber. Eating more vegetables, fruits, beans, and whole grains can help add fiber to your diet.
  • Try to eat foods that have less than 6.5g of total fat per serving and 1g or less of saturated fat. A healthy amount of fat will vary from person to person based on lifestyle, but this is a good place to start.
  • Unsaturated fat is good, saturated fat should be limited, and artificial fat should be completely avoided.
  • Pay attention to serving size! The nutrition label is for one serving, not the whole package.
  • Eat less meat if possible. Any meat that is eaten should be lean and low in saturated fat. Substitute beans or vegetables in recipes in place of meat.
  • If possible, go completely plant-based! Stores like Target and Meijer sell plant-based brands like Purple Carrot and Quorn.
Food Label

Heart-Healthy Food Resources

HEART-HEALTHY FOOD RESOURCES

There are resources everywhere for improving your diet. There are cookbooks, websites, documentaries, movies, and so much more. Listed below are some resources that can help you get started with a healthier lifestyle. green = plant-based.

Cookbooks 

  • Forks Over Knives (Forks Over Knives- The Cookbook. Amazon.com)
  • America’s Test Kitchen Plant-Based Cookbook (America’s Test Kitchen (paperback): Target)
  • Raw. Vegan. Not Gross (Raw. Vegan. Not Gross.: Amazon.com: Books)
  • 5-Ingredient Vegan (5-Ingredient Vegan: A Cookbook: Amazon.com: Books)
  • American Heart Association Cookbooks- (American Heart Association Cookbooks)
    • Cookbooks recommended by the American Heart Association for a heart-healthy diet 

Websites

Documentaries/Movies 

  • The Game Changers 
    • Plant-based sports nutrition. Includes meal plans and recipe ideas
  • Supersize Me
    • Shows the effects of fast food on the body

Balancing Healthy Eating and Exercise

BALANCING HEALTHY EATING AND EXERCISE

When maintaining a heart-healthy diet, it’s important to balance it with exercise. With enough healthy eating and exercise, it’s possible to lower LDL levels as well as lower blood pressure through weight loss.

The amount of exercise required will vary from person to person, but the minimum should be 30 minutes a day, 3-7 days a week. Consider working out with a group or joining a team. It can help keep exercise interesting and fun. Some ideas for getting exercise include: 

  • Walking or running
  • Swimming 
  • Biking 
  • Weightlifting 
  • Yoga 
  • Hiking 
  • Dancing 
  • Team sports 

The best exercise would be some combination of cardio and resistance/strength training. Try to be active all day long. Go for a walk on your lunch break or try to spend less time sitting during the day.

Living a Healthy Lifestyle

LIVING A HEALTHY LIFESTYLE

A healthy lifestyle has many aspects. The healthier your lifestyle is, the healthier your heart will be. The following steps are recommendations given by the CDC and American Heart Association to help you live a healthy lifestyle. 

  • Eat healthy and exercise!
  • Learn your family health history. Knowing this will help you know what you are at risk for and how you can alter your lifestyle to keep yourself healthy.
  • Quit smoking and drink less! Avoid drinking completely if possible. If you do consume alcohol, do so in moderation. 
  • Get enough healthy sleep. More can be learned about healthy sleep here – Life’s Essential 8, (heart.org) 
  • Achieve and maintain a healthy weight. This has many benefits to overall health! 
  • Learn more about living a healthy lifestyle with these links:
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