Heart healthy fats are fats that come from plants. These fats are liquid at room temperature. For instance, think of olive oil. It is liquid at room temperature and so are most fats from plants. These help to raise your “healthy cholesterol” or HDL. These fats are called unsaturated fats, monounsaturated fats and polyunsaturated fats. Cold water fish also has healthy fats.
Fats that are solid at room temperature are the “lousy” fats or LDL. Example of these are butter, the fat in or on meat, (the marbling), and mostly come from animal products. Turkey is the meat lowest in saturated fat.
In this study, a heart healthy diet was defined as lowering starchy foods and substituting foods with good oils, like nuts and olive oil. “Skip the croutons but have more oil-based dressing,” stated Dr. Stephen Freedland, MD from Department of Urology at Duke University. A heart healthy diet can reduce heart issue and prostate cancers because both diets “reduce inflammation, high cholesterol and obesity.” The study found that men who replaced 10% of their starches (around 100 calories) with vegetable fats had a 29% lower risk for prostate cancer death and a 26% lower risk for all-cause death. A further study will look at men who have a rising PSA score after they had surgery.
Here’s the bottom line:
A pro-inflammatory food intake includes more meat, more saturated fat, more dairy and more starches like bread, cakes, cookies and fried foods. This increases the risk of many diseases including prostate cancer and heart disease. It is also likely to increase your blood pressure and contribute to overweight and obesity.
An anti-inflammatory food intake contains more good oils like olive and walnut oil; nuts, fish, avocado, peanut butter; whole grains like oats, brown rice; sunflower seeds and pumpkin seeds; lots of vegetables and two servings of fruit a day. It takes a little effort to make some changes in what you eat. Take a shopping list to the store with you. Walk on the parameter of the store and avoid the aisles with junk and binge food. Start with baby steps. Maybe one meal a week can be a vegetarian meal. Make your own trail mix and put it in little baggies and keep some in your desk and your car. Use that to satisfy cravings instead of sweets and chips.
Can’t hurt you to try some new foods. You will find you like some of the changes and will add them into your healthier lifestyle.
*Study from Journal of the American Medicine Association (JAMA) Internal Medicine, June 10, 2013