Are You Heart Health Savvy? Take Our Quiz.

By Kirsten Maxwell March 12, 2023 35 mins read 222 Views

February is American Heart Month. It's possible to think that you know all there is about heart health. You are aware of what to eat and what to avoid.

Are you sure?

It is a great time of year to find out more about heart health. It's also a great time to make a commitment to some healthy habits that will support your heart and overall health.

Find out how heart-health savvy you are to get started. Take our quiz to find out what you know and what you don’t know. Then, take the next step and learn how you can improve your heart health.

Are you a heart health savant? True or false questions

Answer each question to find out your heart health.

1. Saturated fats are the most harmful fats in your diet.

2. Diet is the main source of most cholesterol in the bloodstream.

3. Vegetables and fruits are good for fiber, and can reduce cancer risk. However, they don't have any effect on heart health.

4. LDL cholesterol, which is all harmful, can cause plaques in the arteries.

5. Cardio exercise and lifting weights are good for your heart.

6. To assess your cholesterol risk and your total cholesterol, you only need to know your Total Cholesterol and LDL levels.

7. The heart can be affected by mental stress.

8. Your heart health is not affected by your physical flexibility.

9. Avocado oil has higher cholesterol than extra-virgin olive oil, so you should not use it.

10. Elevated blood sugars do damage to heart health.

11. You don't need to worry about fats if you don't eat any animal products.

12. Poor sleep is associated with increased risk of heart disease.

13. The product does not contain transfats if it has zero grams of transfats on its nutrition label.

14. Being lonely is a risk factor for your heart health.

15. Consuming eggs can increase both your risk of developing diabetes and heart disease.

Are you a heart health savant? True or false answers.

1. Saturated fats are the only harmful fat in your diet. FALSE

Saturated fats can raise "bad cholesterol" levels in the bloodstream, but another type of fat can cause severe harm. According to a study that involved 100,000 people, this fat actually increases the risk of death (1). It is found in processed foods and is most often hydrogenated oils or soybean fat. These fats can cause damage to the heart.

Metabolic Health. Laboratory studies have shown that soybean oil is the most harmful food for metabolic health (2).
Cardiovascular Health: Studies have shown that soybean oil can cause dangerous abnormalities in cholesterol and triglycerides (3).
Studies have shown that omega-6 fats can increase inflammation and overall health.

2. Diet is the main source of cholesterol in our bloodstream. FALSE

Your diet accounts for only 20% of your cholesterol. Rest is synthesized by your liver and intestines ((5)).

3. Although fruits and vegetables are great for fiber and cancer risk, they don't affect heart health. FALSE

Antioxidants are abundant in vibrant plant foods.

Antioxidants help support cell health, arterial health and overall health by reducing free radicals and oxidative stresses (6).

Antioxidants are known to help lower cholesterol plaque formations, blood pressure, and other cardiovascular problems. Foods high in antioxidants may also support brain cells and reduce cell overgrowth. Numerous studies support the health benefits of berries (9).

4. LDL cholesterol, which is all harmful, can cause plaques in the arteries. FALSE

There are two main types of cholesterol. High-density lipoproteins, (LDL), and .

LDL cholesterol is referred to as "bad" and HDL as “good". But there's more.

LDL particles can be divided into two groups. LDL subtype A, a large fluffy cholesterol particle, is less susceptible to oxidation and more likely to stick to the arterial walls. LDL subtype A is a smaller, denser cholesterol particle that is more easily oxidized and is more likely to buildup in the arteries.

Subtype A LDL cholesterol does not pose a danger. Only oxidized LDL cholesterol forms plaques (10).

5. Cardio exercise and lifting weights are good for your heart. TRUE

Sedentary lifestyles can be bad for your heart and exercise can help. But how do you know?

The heart pumps a lot of blood through the arteries when we exercise. This allows our arteries to remain flexible and elastic, which is healthier than rigid or inflexible.

Heart health can be improved by any exercise that increases your heart rate.

For example, endurance training at lower intensities and high intensity workouts can benefit blood pressure and heart health (11).

Weight lifting and resistance training (weight lifting) are good for your heart health. This is true for both high-rep, low-weight exercises (12) and heavy weight lifting.

6. To assess your cholesterol risk and your total cholesterol, you only need to know your Total Cholesterol and LDL levels. FALSE

It is interesting to note that more doctors are now focusing on the ratio of HDL and triglycerides. This ratio can be used to predict your risk of developing cardiovascular disease, diabetes, and other health issues.

Divide your HDL cholesterol levels by your triglycerides. Research has shown that a number below 1.0 is indicative of lower risk and a higher number above 3.0 indicates high risk.

A lower ratio is associated with a smaller LDL subset particle size (less B) (13-14).

7. The heart can be affected by mental stress. TRUE

High levels of stress can have a devastating effect on your brain, heart, immune system and overall health. Chronically high levels of cortisol (the stresshormone) can have a negative impact on all systems in the body. A high level of blood cortisol is associated with weight gain, impaired loss, mood and energy problems, as well as increased blood sugar levels, possibly lower brain volume, impaired memory and other health issues such as altered blood pressure.

8. Your heart health is not affected by your physical flexibility. FALSE

Amazingly, your spine and spinal cord flexibility are directly related to your arteries flexibility. Flexible arteries are essential for good blood pressure and overall health. Researchers have discovered that stiff arteries are associated with poor trunk flexibility, which is as crazy as it sounds. It means that your blood pressure and artery health will improve if your body is able to touch your toes (16). Amazingly, a study that looked at stretching results in better blood pressure than walking (17).

9. Avocado oil has higher cholesterol than extra-virgin olive oil, so you should not use it. FALSE

Olive oil and avocado oil contain zero mg cholesterol. Cholesterol is not found in foods derived from plants. Cholesterol is synthesized only by the liver.

10. Elevated blood sugars do damage to heart health. TRUE

Elevated blood sugars are a sure sign of stiffened arteries (18). High blood pressure can lead to stiffened arteries, which increases your chance of having a stroke or heart attack.

11. You don't need to worry about fats if you don't eat any animal products.

Even if you don’t eat animal products you still need to be careful about fat sources. Most processed foods, vegan or otherwise, contain harmful fats like soybean oil and hydrogenated oils. Refer to #1.

12. Poor sleep is linked to heart disease risk. TRUE

A lack of sleep can increase the risk of developing heart disease. A recent study in the J annal of American Heart Association examined the effects of sleep on people with chronic conditions over the past 20 years. The study involved 1,654 participants, aged between 20 and 74 years.

Researchers found that people with Type 2 diabetes or high blood pressure were more likely to die from heart disease and stroke if they slept less than 6 hours each night. These conditions affect 45% of Americans, and most Americans don't get enough sleep.

13. If there is zero grams of transfats on the nutrition label, it means that the product contains no transfats. FALSE

The numbers on nutrition labels cannot be rounded, unfortunately. Transfats are very low in quantity, so any amount between 0-0.4 grams and zero is considered acceptable. Even small amounts can be dangerous. Look at the ingredients list to determine if there are transfats or processed soybean oil in food.

14. Loneliness can be a risk factor for your heart health. TRUE

Researchers were shocked by a 2010 loneliness study. Brigham Young University's research team examined 148 studies that covered more than 308,000 people to determine their mortality risk factors. Researchers found that survival rates were 50% higher for those who weren't lonely and who had strong social relationships than those who were. This result was consistent with other risk factors for premature death such as known cardiovascular risk factors (20).

The same researcher also performed a meta-analysis of more than 3.4million people in 2015 and came up with similar results. There was an increase in premature death due to loneliness, social isolation, or living alone by 29%, 26% and 32%, respectively. Another study in Denmark showed that patients with heart disease and heart attacks who are also lonely were twice as likely than those who weren't lonely.

15. It has been shown that eating eggs can increase both your risk of developing diabetes and your heart health. FALSE.

Recent large-scale research from the University of Sydney showed that eggs consuming up to 12 eggs per day did not increase diabetes risk or adversely affect heart health markers (22). This post provides more information.

Are you savvy? Do you want to know more?

What did you do? You can always improve your health knowledge and habits. For more information from Dr. Colbert, listen to our podcast on good fats or bad fats.

Bottom Line

It doesn't matter if you are already a heart health expert or just looking to learn more about it, it is time to get started. Listen to Dr. Colbert's talk on the subject and then start your Beyond Keto heart health journey. Do not let February go by without developing heart-healthy habits.

The post Are You a Heart Health Guru? Take our Quiz. This was first published by Dr. Don Colbert.

By: admin
Title: Are You Heart Health Savvy? Take Our Quiz.
Sourced From: drcolbert.com/heart-health-savvy-quiz/
Published Date: Wed, 25 Jan 2023 20:02:50 +0000

Frequently Asked Questions

Is it possible to consume alcohol while following the keto diet

You can be mindful of what you cannot do while adhering to the ketogenic diet. Consuming alcoholic beverages is something that should be considered.

The short answer is that it all depends. Some alcoholic drinks may not be keto-friendly. Factors like grain content, sugar levels, and even the type of alcohol will affect whether its consumption affects your daily carb intake or not.

Make sure you choose carefully and realize that even though an alcohol beverage does not contain visible carbs, this doesn't mean that it is compatible with the keto lifestyle. In fact, it could still raise your blood sugar. You should also consider other aspects, such as the calorie content, before you make your decision.

Additionally, moderation should be key when drinking alcohol on a low-carb diet to maximize its positive effects while avoiding possible drawbacks that could derail your fitness or weight loss achievements related to this lifestyle change.

Be informed to make better decisions. So ensure you always pay close attention to all details before reaching for a low-carb drink.

Can I eat a dairy free keto diet?

Absolutely! Yes! The cornerstone of any keto diet plan is to limit your carb intake and increase the number of healthy fats you consume. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, choose the right fats and proteins for your needs. You can substitute butter with coconut oil, avocado oil and tahini. Meat substitutes, such as tofu or tempeh, can be used as an alternate source of protein. Nuts and seed provide delicious crunchy textures.

Sweets: Creamy coconut milk or plant-based dairy yogurts are great alternatives to heavy cream and sour cream. For sweeter recipes, you can add sugar or honey. To replace dairy cheese, vegan cheese can be made from cashews and macadamia nut milk.

When making your dishes standout, don't forget about other seasoning options! Regardless of what ingredients are excluded, herbs, spices and vinegar can be used to enhance the unique taste of foods. It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

Can I cheat keto 1 day?

Exploring options that bend the rules has never been easier. It's easy for information to flow like water. You might be tempted to ask if it's possible to cheat for a few days, while still keeping your healthy streak.

The answer, however, may not be what you expect. There is no room to compromise when it comes down to keto. To reap the full benefits of keto, you must strictly adhere to your diet. This will allow you to maintain long-term weight loss and good health.

Cheating on keto may derail any headway you've made toward your goals and discourage results as fast as you were able to achieve them. Cheating on keto can signal your body to stop eating foods that are greasy and sugary. This will undermine the benefits of switching to keto.

It is possible to have a few lapses in your diet, but it may be harder than keeping up with the diet. It is worth evaluating the impact of these factors on age, activity, genetics and other factors.

Although temptation can sometimes cloud judgement when making decisions about your future well-being, ultimately you will be the one who decides what is best.

Are There Any Keto Food Lists I Need?

Are you unsure if you should have a list of keto foods? Your keto journey should include a food list. To reap the full benefits of ketogenic eating, it is important to eat high-fat and low-carb foods. Finding the best fuel to achieve your goals can seem difficult with so many food options and recipes.

This can help you plan your meals more efficiently and give you enough variety. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. You can also use it as a reference guide to help you shop at the supermarket or at restaurants.

A well-balanced nutrition approach can also help you lose weight while maintaining your overall health. To reach ketosis, you need to eat 12-15% protein and 15-30% fat. It is important to choose meals that provide maximum nutrition with minimal carbs.

A reliable list of keto foods that includes healthy options can be a valuable guide in helping you transition to healthier eating habits and better living. This resource is a great way to get started on your journey towards achieving your lifestyle goals.

Statistics

It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

Common Mistakes to Avoid When Following a Ketogenic Diet

It is crucial to follow the ketogenic diet properly if you want to be successful. People still make common mistakes on their ketogenic journey. These can adversely affect their progress.

It is crucial to pay close attention to the food you eat, and how much. Poor choices of carbs or too much fat can cause weight gain and lower ketone levels. It is important to keep track of your daily intake of carbohydrates, protein, and fat for each meal.

Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Processed meats, parmesan cheese, and other seemingly innocent foods can all contain hidden carbs, so it's important to read labels carefully. Don't eat out if you don't know what to eat. Many restaurants have meals that exceed the recommended carb limits because they add sauces or starches such rice or potatoes.

It can be a problem to stick to a ketogenic diet if you do not drink enough water. During the transition to ketosis, your body will need a lot more fluids than usual, especially in the initial phase. This simple rule can lead to side effects such as fatigue, headaches, and muscle cramps. It is easy to avoid by staying hydrated.

Do not expect miracles overnight. It takes time to adapt to the body burning fats instead glucose. Keep that in mind as you join the "keto family". You can keep track of your progress and be motivated. However, it is important to remember that this process takes time.