healthy heart

Myth: It’s best to avoid eggs — or at least the yolks.

The argument: Egg yolks contain lots of cholesterol. So, logically, eating cholesterol leads to high cholesterol. Right?

The reality: Most of the cholesterol in the body is made by the liver, not delivered through diet. And while diet does matter, research has found that cholesterol levels have more to do with the fat you eat, namely saturated and trans fats, than cholesterol. Eggs contain healthy nutrients, including vitamins A and D, as well as protein. Long-term population studies show that eating an egg a day hasn’t been linked to higher rates of heart attack or stroke. But beware the side of bacon and cheese, which can raise your risk.

Source: MayoClinic

Myth: Coconut oil is a heart-healthy cooking alternative.

The argument: Coconut oil is extremely high in saturated fat — about 50 percent more than butter, even. But despite that saturated fat is known to raise cholesterol levels, linked with heart disease risk, proponents believe that some saturated fats in coconut oil (called medium-chain triglycerides) are less harmful and may actually raise levels of beneficial HDL cholesterol.

The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.

Plus, while other heart-healthy fats like olive oil, canola oil, or omega-3 fatty acids in nuts and seafood have been supported by a large body of evidence, coconut oil’s supposed benefits still haven’t been proved in large-scale human research.

Source: MayoClinic

Spinach – A good source of magnesium

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don’t like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.

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Simple Changes Can Help You to Live Longer

A 20-year study of more than 111,000 people found that a healthy lifestyle could increase life expectancy free from three common chronic diseases by up to 10 years for women and seven years for men. The key healthy lifestyle traits explored were: never smoking; a healthy diet; a body mass index of 18.5 to 24.9; at least 30 minutes’ moderate to vigorous exercise each day; and a moderate alcohol intake – no more than a small glass of wine or pint of beer a day. Women aged 50 who met four or five of these criteria were likely to live another 34 years without contracting cancer, cardiovascular disease or type 2 diabetes. This is 10 years longer than those who followed none of these practices. For men, the average expectancy was another 31 years of disease-free life – seven years more than those who had less healthy lifestyles.

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5 Healthy Choices for Breakfast

1. A cup of cooked oats with flax seeds and berries, and a boiled egg or two egg whites on the side. Or, instead of eggs, add protein to the oatmeal using non-fat Greek yogurt, cottage cheese or nuts.
2. Add flavor to an egg-white omelet with vegetables. If you’re adding cheese, use low-fat or part-skim varieties. Add a slice of whole-grain toast or berries on the side.
3. Combine low-fat cottage cheese with fresh fruit or vegetables. Add flax seeds or chia seeds, chopped nuts or low-fat granola; or put it on rice cakes or whole-grain crackers.
4. Top a whole-grain English muffin with egg whites, low-fat cheese and low-fat turkey bacon or sausage.
5. Top whole-wheat toast with sliced avocado, olive oil and a poached egg or egg white.

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Help Your Heart Out

• Veg out — Adding vegetables and fruits to your diet boosts your heart health. Aim for five servings each day.
• Volunteer — Sharing your time and talents is good for your heart. Look for opportunities to get involved at your neighborhood school, place of worship or community.
• Give thanks — Gratitude can boost your immunity and help you sleep. Keep a gratitude journal to help the act of regularly giving thanks become second nature.
• Stress less — Exercising and meditation can help you manage stress. So can setting boundaries. You can’t do everything. Learn to say ‘no’ occasionally.
• Sleep more — Make sleep a priority. Aim for eight hours a night. Exercising during the day and avoiding heavy meals and electronics too close to bedtime may help you fall — and stay — asleep.

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