Women with PCOS can have greater changes of being affected with heart issues. Regardless if you’re skinny or not, ladies with PCOS have a better rate of vas risk factors. These risks include elevated triglyceride (TG) levels (the blood storage form of fat), blood pressure, C-reactive protein (marker of inflammation and oxidative stress), total cholesterol and LDL cholesterol (the so-called “bad” type of cholesterol), and low levels of HDL (the “good” type of cholesterol that we should have high levels of). Studies show that as several as seventieth of all ladies with PCOS have elevated levels of cholesterin and low levels of HDL (1,2) both of which are strong predictors of cardiovascular disease.
Whether you have abnormal cholesterol levels or not, now is the time to take measures to improve your heart and your health. The following are some of the best ways to help your heart:
Eat More of a Plant-Based Diet
A plant-based diet is one that is rich in fruits, vegetables, whole grains, legumes, and nuts but is limited in animal products, many of which contain saturated fats and cholesterol that are known to clog arteries (butter, margarine, cream, red meat, mayonnaise). In addition, plant-based foods contain important vitamins, minerals, and fiber needed to reduce blood lipid levels, blood pressure, and insulin. They are low in calories and take longer to chew thus adding to fullness with meals. To bring a lot of a plant-based diet into your life begin slow. Remember, you don’t have to eliminate meat altogether, just make it so it is less of an important staple in your everyday way of eating.
Consume Omega-3 Fatty Acids On A Regular Basis
Omega-3 fatty acids have long been known to bring down cholesterol and triglyceride levels.Foods that include omega-3 fatty acids include walnuts, egg yolk, flaxseed, canola oil, fish (especially salmon and tuna). While a number of these foods do contain comparatively a lot of calories and fat per serving than another foods, omega-3’s are a crucial part of the diet for PCOS and heart health. Eat these foods more throughout the week and you can expect to see your blood lipid levels fall toward lower and healthier levels within a few short months.
Use Phytosterols In Place Of Foods Containing Saturated Fats
Phytosterols (also known as sterols and stanols) area unit cholesterol-lowering plant chemicals which will facilitate ladies with PCOS. They are so structurally similar to cholesterol that they compete for absorption in the intestine. The cholesterol that does not get absorbed is eliminated from the body.
Choose Whole Grain And Other Lower-Glycemic Index Carbohydrates
Replacing refined carbohydrates with whole grain ones not only benefits women with PCOS by aiding in lowering insulin levels but helps to improve cholesterol levels as well. This is because lower-glycemic index foods like whole grains are rich in fiber which grabs cholesterol in the body and carries it out so it’s less likely to be absorbed. Fiber-rich foods are also more filling. Government tips suggest ladies consume 25-35 grams of fiber on a daily basis. This can easily be met by a diet that includes a variety of fruits, vegetables, legumes, and whole grains.