The Basics of Eating Healthy

Eating too much saturated fat and not watching the amount of cholesterol in your diet can have dire consequences. A fat-heavy diet can raise the amount of total cholesterol, and more important, the LDL (low density lipoprotein, or “bad”) cholesterol in your blood. A high level of “bad” cholesterol can increase your risk of heart disease. LDL cholesterol contributes to the buildup of cholesterol and other debris (also known as plaque) along the lining of the walls of your arteries. This buildup can cause your arteries to narrow and reduce the flow of nutrient-and oxygen- rich blood to your heart, as well as other parts of your body. If your heart is deprived of adequate amounts of blood, a heart attack can occur. A heart-healthy, low-saturated fat, low cholesterol diet is one that minimizes these substances in the diet in an attempt to lower your blood cholesterol levels and reduce your risk of heart disease. Saturated fat in your diet should amount to no more than 10 percent of your daily calorie intake. You should also keep the amount of dietary cholesterol that you eat to less than 300 milligrams daily. That’s the formula for most people, but some individuals who are at a high risk for heart disease or already have heart disease may need to keep their saturated fat intake to fewer than 7 percent of their daily calories. Always check with your doctor for personalized advice.  

By Gwen Schoen