Control Over Cholesterol A few quick reminders about cholesterol: Cardiovascular disease is the #1 killer for men and women in America. Our body makes cholesterol when needed, but we also get cholesterol from our diet. Our goal of cholesterol treatment is to improve cardiovascular labs enough to reduce our risk of heart disease. Cholesterol levels are broken down into three main components: o LDL “Bad” Cholesterol: Deposits cholesterol into our blood vessels. o HDL “Good” Cholesterol: Cleans out excess cholesterol from our blood vessels and transports it to the liver to be processed. o Triglycerides: Fatty-acid chains that are used to store energy and circulate in blood vessels when high amounts are present.
How can we reduce our LDL levels? Limit dietary cholesterol to 200—250 mg/day. Limit saturated fat and trans-fatty acids. Avoid high-fat meats, organ meats, liver, egg yolks, and dairy fats. Choose lean meats, skim or 1% milk, and 2% cheese. Increase soluble fiber intake by consuming more oats, barley, legumes, oranges, pears, and carrots. Increase monounsaturated fats such as olive and canola oil, nuts, and avocados. Eat more plant foods, which provide flavonoids and isoflavones such as broccoli, grapefruit, tomatoes, limes, lemons, soybeans, oranges, apples, onions, blueberries, carrots, grapes, and sunflower seeds. Increase omega-3 fatty acid intake with flaxseed oil, salmon, tuna, and trout. Increase vitamins C, E and B5 with garlic, beta-carotene, and chili peppers.
How can we raise our HDL levels? Aerobic exercise. Walk, bike, etc. Aim for 30-60 minutes daily. Lose weight. Stop smoking. Decrease trans-fatty acids. Increase monounsaturated fats and soluble fiber. Limit alcohol intake: No more than 1-2 drinks/day for men No more than 1 drink/day for women.