Lifestyle, nutrition: eggs and cholesterol

The tutor compares egg yolk to egg white and generally considers eggs.

I’ve been told that it’s best to eat the egg white without the yolk, but I’ve never believed it. Today I looked it up.

About 43% of an egg’s protein is in the yolk. However, the yolk contains more of folate, zinc and many other nutrients than the white. The abundance of nutrients in the yolk has clearly inspired the comment that “the yolk may contain all the fat, but it also contains most of the vitamins and nutrients.”1

Some people worry about the yolk because that’s where the cholesterol is found – perhaps around 180mg. However, a growing opinion is that one egg per day probably doesn’t affect the cholesterol of a healthy person (although it might for some people facing specific health conditions, such as diabetes).

When people told me to only eat the egg white, they clearly meant to avoid the fat and cholesterol.

Source:

1www.popsugar.com

mayoclinic.org

www.heartfoundation.org

www.ahealthiermichigan.org

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Lifestyle: no cream in my coffee: possible weight loss implications?

The tutor asks, “How much weight loss, theoretically, might I realize from giving up cream in my coffee?”

It seems I’ve been served with a high cholesterol warning: likely, I should bring it down. With saturated fat being implicated as a potential cause of high cholesterol, the cream in my coffee gains attention. It’s got 1.5g of fat per Tbsp, 1g of which is saturated. Although I’ve not been told directly, I’m probably best to give it up: I already have.

Let’s imagine I use(d) 1 Tbsp cream per cup of coffee. Commonly, I drink 8 cups of coffee per day, so would use 8 Tbsp cream, each of which is 20 calories. That’s 160 calories per day, and 160*365=58400 calories per year. One pound of fat is about 3500 calories, so the 58400 calories could translate to around 58400/3500 = 16.7 pounds. I might, theoretically, “lose” 16.7 pounds per year by stopping using cream in my coffee.

While I’ve given it up, I loved having cream in my coffee.

Source:

dairyland.ca

mayoclinic.org

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Lifestyle: some cholesterol-fighting foods and why they work

The tutor continues his coverage of cholesterol.

Wondering about cholesterol-fighting foods, I searched them up, and found four (so far):

  1. Oats contain a soluble fibre to which cholesterol can get “stuck”, so doesn’t stay in the body.
  2. Nuts contain unsaturated fat and fibre, which help decrease cholesterol in the body. More specifically, they contain sterols that can displace cholesterol.
  3. Blueberries, grapes, and cranberries can be rich in an antioxidant that helps the body process cholesterol.
  4. Tomatoes, watermelon and papaya contain an antioxidant which helps prevent the oxidation of cholesterol. Oxidized cholesterol is problematic in the arteries.

Source:

Cara Rosenbloom, RD, heartandstroke.on.ca

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Lifestyle, Diet: margarine showdown: Becel vs I Can’t Believe It’s Not Butter

The tutor compares two brands of margarine in terms of fat content.

I’ve recently been suggested to (possibly) have high cholesterol. I haven’t checked it yet, but have begun to research the possible impact of certain foods. (Read my post here for more details.)

Coincidentally, two margarines are in the fridge: Becel and I Can’t Believe It’s Not Butter! Both are by Unilever (see my post here). Comparing them reveals, perhaps, two different philosophies towards cardiovascular health.

Per 2 tsp (10g), Becel has 8g of fat, of which 1g is saturated; Becel claims no trans fat. Once again, per 2 tsp (10g), I Can’t Believe It’s Not Butter! has only 6g of fat: 1.5g is saturated, while 0.1g is trans.

Among people who talk about diet regarding cholesterol and heart health, there are, perhaps, two points of view: (1)that saturated and trans fats should be avoided; (2) that, generally, people eat too much fat. Becel seems aligned specifically with the first idea, I Can’t Believe It’s Not Butter, with the second.

HTH:)

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Lifestyle: How to lower cholesterol: some preliminaries

The tutor starts on the topic of lowering one’s cholesterol.

In my life, the topic of cholesterol has risen. Immediately, questions evolve:

  1. Which foods can raise cholesterol?
  2. Which foods can lower it?

Most people have a notion that consuming fatty foods raises cholesterol. My reading so far indicates that saturated fats and trans fats are particularly problematic. Saturated fats, it seems, are found in animal products such as dairy foods. The trans fats to worry about, from what I’ve read, are of the form “partially hydrogenated oils,” which are used in some industrial food production settings. Apparently a person might want to avoid foods that have “partially hydrogenated oils” listed on the package – as well as ones that mention “trans fat” – unless the percentage of them is very low (perhaps 2% total fat content or less).

Apparently, just because foods are oily, doesn’t mean they don’t help. My reading indicates that olive oil, peanut oil, sunflower oil, and fish oil (from salmon, for example) certainly can. The trend seems to be that most plant oils help (tropical oils possibly less so), while fats from dairy and red meat tend not to.

I’ll be sharing more about cholesterol:)

Source:

heart.org

heart.org

heart.org

www.restricttransfat.ca

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.