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Eat to Save Your Heart and Your Life

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The L.A. Times does it again.  I'm so proud of my local paper!  Today you can find a no nonsense, straight information article that helps you answer the question, "What should I eat?"

Adult men need 30 to 38 grams of total fiber per day, while women need 21 to 25 grams, according to the Institute of Medicine. All adults need about 5 of those grams to be soluble fiber. The American Heart Assn. puts oatmeal, beans, peas, citrus fruits and strawberries on its list of foods high in soluble fiber.


The intent of this Times article (and this blog post) is to give you guidance in how to choose foods that will lower your cholesterol and protect your heart.  Remember, heart problems are the leading cause of death in people with eating disorders.

Part of making choices is knowing what not to choose.  Cereals are binge foods.  If you have an eating disorder you know about eating cereal straight from the box or having giant bowls of it with or without liquid.  It turns out, according to this article, that cereals are not a magic answer to lowering your cholesterol.

The soluble fiber in some breakfast cereals can help lower cholesterol levels, but it would likely take more than a single bowl in the morning to get the desired effect, says Dr. Leslie Cho, director of the Cleveland Clinic's Women's Cardiovascular Center in Cleveland.

Plus, if you try to get all your soluble fiber from cereal your going to be taking in a lot of sugar, which causes its own problems like weight gain and inviting diabetes.

So here are the recommendations:

  1. Eat fiber-rich whole grains, fruits and vegetables
  2. Consume foods high in polyunsaturated fats and omega-3 fatty acids
  3. Limit red meat and eggs.

The final recommendation from Dr.Cho is to use common sense.  She says to read labels, eat all foods in moderation and "if you're eating Cheerios to lower your cholesterol, it makes no sense to eat them with whole fat milk."

Personally, I use almond milk on my slow cooked oatmeal, which I have about once a week for breakfast.

Comments  

PTC
0 # I eat the same breakfast every single daPTC 2010-04-18 12:24
I eat the same breakfast every single day, and have for the past 10 years...now that's exciting isn't it?? A little bowl of fiber one, "sticks" (as my T calls them).

I think most of the time people do not use common sense, like dr. cho pointed out with her example.

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JoannaPoppink Healing Your Hungry Heart: Recovering from Your Eating Disorder by Joanna Pop... https://t.co/Qe52clpjxu via @amazon
44mreplyretweetfavorite
JoannaPoppink This kids' worksheet is a perfect example of how implicit bias gets perpetuated. https://t.co/eDDXGZYwI6
49mreplyretweetfavorite
JoannaPoppink Thousands more migrant children likely taken from their families than previously disclosed, report says https://t.co/83nhTwzun6
9hreplyretweetfavorite
JoannaPoppink What warmer oceans mean for the planet https://t.co/IIzagF7ud6
10hreplyretweetfavorite
JoannaPoppink Latest Sustainable World online now. https://t.co/KYHbo2NHpk Thanks to @tcrpindia #actonclimate #oceans
10hreplyretweetfavorite

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