Taken in moderation, they are healthful because they increase the level of high-density lipoproteins or HDLs in the blood. Bowman said that for people with low cholesterol and no family history of heart disease, she doesn t always push for big changes in fat intake. But still, it s wise to limit foods high in saturated fats, she noted. If a person doesn t want to give up butter, Bowman recommends giving up another saturated-fat food such as cheese. The important thing about antioxidants and phytochemicals is that they can actually help prevent chronic diseases like heart disease, diabetes and some types of cancer.
Antioxidants protect cells from damage caused by oxidation, much as paint protects a car from rust.
In relation to heart health, Bowman explained that when LDLs oxidize at the cellular level, they contribute to narrowing of the arteries. Antioxidants prevent the LDLs from oxidizing. However, a person doesn t have to eat just spinach, since most vegetables and fruits contain either vitamin C or beta carotene, while nuts, sunflower seeds and vegetable oils are rich in vitamin E. Experts recommend including one food source per day from each group. Soy foods such as tofu, soy milk, soy yogurt and soy nuts also accomplish this and help prevent heart disease. But to provide this benefit, Bowman reminds her clients, soy foods must replace some foods high in saturated fat.