Lowering Cholesterol with Diet
We hear the phrase “high cholesterol” many times, especially as we get older, but what does that really mean? Why are some people more prone to it than others? Cholesterol is a fat-like substance that the human body needs–in healthy amounts. Lipoproteins in our blood carry cholesterol, and when the situation gets a little out of hand high levels of bad cholesterol in our bodies cause fatty deposits in our blood vessels–this in turn can heighten the risk of a heart attack or a stroke.
What to Cut Off
An unhealthy diet can contribute to developing bad cholesterol and/or the health issues that come with it; fast food, fried food, processed diets, saturated fats and trans fats are not friendly if you are trying to keep your cholesterol levels low. Saturated fats can be found in full-fat dairy products, as well as meat and butter. So, you may have to think twice about grabbing that delicious cheese tray from the store, cooking with butter, or consuming a lot of meat. Trans fats are often found in margarines and store-bought cookies and cakes–tempting, aren’t they? Not for your goal of lowering cholesterol!
Eliminating these products will help you lessen the bad cholesterol your lipoproteins carry. It’s not always easy to make diet changes, especially when your “comfort food” helps you deal with the stress of health issues, so it’s completely understandable that this situation may be a real pickle… (and no, you unfortunately should not have pickles either)
What to Add
The #1 goal when it comes to lessening cholesterol levels is to help your body absorb it into your bloodstream so as to avoid fatty deposits or clogged blood vessels. Foods with soluble fiber are particularly skilled in helping you get the “good kind” of cholesterol– oatmeal, oat bran, and high-fiber foods like fruit (eg. bananas and berries) are a great start!
Not this may sound contradictory to the discussion around “fats,” but there are good fats and bad fats. Margarine, saturated fats, and trans fats are a no-go. But, fatty acids are on your side: they can reduce triglycerides, which is another type of fat found in our blood, and help your body retain the good kind of cholesterol. Omega-3 fatty acids can be found in mackerel, herring, tuna, salmon, and trout– their fresh versions! For better results, it is recommended that you bake or grill the fish.
Almonds, walnuts, and avocados are also foods that can improve blood cholesterol and have been found to reduce the risk of heart attack. Keep in mind that nuts are high in calories so a handful goes a long way. Avocados are the good kind of fat– the opposite of saturated fat, and they are also high in nutrients and fiber. However, you can’t eat them in guacamole with dangerous chips: add plain avocado to your salads or your breakfast, or try it as a side dish.
What to Replace
Similar to fatty acids, olive oil–and especially extra virgin olive oil–can be really successful in ensuring the good type of cholesterol is absorbed by your body. You can replace pretty much any use of butter with olive oil–the difference in taste will be minimal, and the health improvements will be tremendous.
Another thing you will need to replace, and that’s not necessarily in the kitchen, is your general stance on everyday life. Lack of physical activity is a very high risk factor for heart disease–it doesn’t matter where you are on your journey or if your body can only do so much; you have to start from where you are and build up to your body’s capacity of exercising regularly. This will also slowly start to help you with maintaining a healthy weight and lessen your chances of developing heart disease, high blood pressure, or other serious health problems.
Even if you are young and healthy, and we do hope you are, remember that knowledge is always power; check your cholesterol levels during regular blood tests and doctor visits, and keep an eye on your family history for cholesterol-related diseases.