The glycemic index is a rating system that reflects the impact carbohydrate-containing foods have on your blood sugar. By lowering your "glycemic load," you may find it easier to manage your appetite, weight and wellness, according to the Linus Pauling Institute at Oregon State University. Maintaining appropriate low-density lipoprotein and high-density lipoprotein levels may guard against heart attack, stroke and heart disease. A diet based on low-glycemic foods may lead to improved HDL levels and overall heart-health.
Relationship
Although research is limited, low glycemic diets have been linked with improved HDL cholesterol levels and a reduced risk for heart disease, according to a report published in the "American Journal of Clinical Nutrition" in July 2002. Similarly, high-glycemic diets are associated with increased heart disease risk factors. It remains unknown whether lowering the glycemic impact of the diet causes cardiovascular benefits or if the benefits stem from eating more fiber and nutrient-rich foods, many of which are low-glycemic.
Basic Guidelines
Your lifestyle has the greatest impact on your "good" HDL cholesterol, according to MayoClinic.com. HDL levels that fall below 40 mg/dL for men and 50 mg/dL for women, increase your risk for heart disease.To boost your HDL levels and minimize your heart disease risks, eat primarily healthy, unsaturated fat sources such as nuts, seeds, fatty fish and olive oil, and limit saturated and trans-fats. A common way of lowering your glycemic load involves swapping refined foods and sugary foods out for whole grains, fruits and vegetables. As fiber and nutrient-rich foods, whole grains, fruits and vegetables also suit a heart-healthy diet.
Optimum Foods
A heart-healthy, low-glycemic diet should contain a variety of nutritious foods, including whole grains, fruits, vegetables, lean protein sources and healthy fats. Particularly fiber-rich, low-glycemic foods include berries, citrus fruits, leafy greens, broccoli, barley, steel-cut oats, whole wheat and brown rice. The American Heart Association recommends eating fatty fish, such as salmon, mackerel, herring, lake trout, flounder and halibut, at least twice per week for improved cholesterol levels. As protein-rich foods, fish also promote blood sugar control.
Foods to Limit
Most foods with a high glycemic impact are low in fiber and nutrients. For improved blood sugar levels and heart-health, avoid high-glycemic fare, such as white bread, enriched pasta, instant rice, candy and sugary desserts. Limiting your sodium intake is important for maintaining positive blood pressure levels, according to the AHA, so choose fresh, whole foods over canned soups and vegetables, processed meats and cheeses, potato chips and french fries, most often. Fatty meats, dairy products and fried foods may contribute to unhealthy cholesterol levels and weight gain.
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