Nutrition. Vitamins. You.
Written by Dr.Claire Arcidiacono, ND For further questions or concerns email me at [email protected]† In this final part on strokes, I wanted to review the most common symptoms that can indicate a stroke. One point I would like to emphasize is that we are all individuals. …
Cholesterol can be misunderstood. Many people think it’s bad for you, but your body also needs good cholesterol in order to function properly. Learn all about the differences between good and bad cholesterol and how you can support your overall health from Amanda Williams, MPH.
portfolio diet
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InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
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The term “healthy eating” means something different for everyone. That’s why, when it comes down to thinking about the different foods you want to incorporate into your daily routine, it really depends on your individual health goals. First and foremost, we know we want to avoid the Standard American Diet at all costs. We want to gear more towards the Mediterranean Diet, which I discuss frequently, but today, I want to speak specifically about the Portfolio Diet. I want to differentiate between the Mediterranean Diet, the DASH Diet and the Portfolio Diet and discuss why the Portfolio Diet has gained a lot of momentum in the last couple of years.†
People often toss the phrase “healthy eating” around loosely. Many people think they’re eating healthy, but when you really break they’re diet down, they might be missing the point of what is technically healthy.†
When we look at the Mediterranean Diet, we know that it incorporates higher fiber foods, high antioxidants coming from fruits and vegetables, healthy fats coming from seeds, nuts and healthy, fatty fish. It encompasses all of those different food groups.†
There’s a kind of spinoff on this diet that is known as the Portfolio Diet. This is very much geared towards being very much plant-based, so perhaps not incorporating some of the same things as the Mediterranean Diet, such as fish.†
The Portfolio Diet is focusing in on four key ingredients. It looks at different plant sterols, which is going to incorporate high-fiber foods like tree nuts, soluble fiber and soy protein. The soluble fiber is coming from things like oatmeal, barley and berries. The plant sterols themselves really do so much in terms of targeting cholesterol and the way that cholesterol is moving throughout the body. Then we incorporate soy protein such as tofu into the daily routine, as well as a handful of nuts like almonds and walnuts every day.†
The target of this diet is really to focus on elevated cholesterol. A lot of people who have problems with high cholesterol may not be doing the best job when it comes to their dietary changes. The Portfolio Diet is a plant-based diet that is going to incorporate all of the high-fiber foods that help with the transportation of cholesterol, as well as bolstering up your antioxidant capacity, which helps to fend off oxidative stress.†
In this episode, Amanda Williams, MPH explains what the Portfolio Diet is and how it can impact cholesterol health. She also discusses how this particular diet differs from the Mediterranean Diet.†
Key Topics:
Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.
High levels of triglycerides can be extremely detrimental to your well-being, but the good news is that there are nutrients that can help.
We’ve all heard the impact that high cholesterol can have on our overall health. Well over 30% of the U.S. population has high cholesterol. But did you know that plant sterols should be an essential part of your cholesterol-targeting arsenal?
Invite Health Podcast, Episode hosted by Jerry Hickey. Ph
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There are several major risk factors for heart disease and heart attacks, and it is not just cholesterol. Cholesterol is part of the plaques inside of your heart that contributes to coronary heart disease, which has been known for over 175 years. In the 1980s, they introduced statin drugs to lower cholesterol and it was very successful. However, not everyone can take a statin, as some individuals can experience muscle pain, fatigue and a drop in endurance/stamina.
Cholesterol Background
When you look at your cholesterol figure, it is usually made out of three components. Adding these numbers up provides you with your total cholesterol number.
Not all cholesterol is bad cholesterol. You need is needed for a variety of things in the body:
But when your cholesterol is too high and is being used in the body, it becomes a cholesterol relevant. That makes it easily damaged, or oxidized. Once this happens, cholesterol can become pro-inflammatory. In other words, it can cause inflammation. This occurs in the arteries in your heart and contributes to hardening of the arteries and coronary heart disease (the biggest killer in America).
What are Sterols?
Sterols have been shown to lower your cholesterol in numerous studies. Sterols are a supplement that come from plants. They look like cholesterol, but they do not act like cholesterol. When you take them before a meal, they block the absorption of cholesterol and they do not block the absorption of other good fats, including Vitamin D, Lyopene and Lutein. This makes your bad cholesterol go down very quickly. New data shows that sterols have many more benefits for heart health. Sterols work so well that major academic institutions are behind it. There is even an FDA claim for it!†
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
