goal: healthy cholesterol levels

protect yourself from this cardiovascular risk factor

Cholesterol level checks are a routine part of annual physicals, allowing healthcare providers to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup.

Ways to manage cholesterol levels

The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol. Total cholesterol higher than 200mg/ dL, LDL cholesterol higher than 100 mg/dL, and/or HDL cholesterol below 60 mg/dL may be cause for concern, especially if you have other risk factors, such as diabetes, obesity, or a family history of heart disease.

Healthy cholesterol numbers are associated with lower intake of saturated fat, higher intake of soluble fiber, maintaining a healthy body weight, exercising regularly, monitoring blood pressure levels, and not smoking. Lipid-lowering statin drugs are often prescribed to lower cholesterol in those for whom lifestyle changes are not working.

Plant-based help. Supplements show promise in helping to keep cholesterol numbers in a healthy range: Plant sterols, which are compounds found naturally in many plants, may help to lower cholesterol when included in the diet or as a supplement. Stanols, other plant compounds, offer similar heart benefits and are also available as supplements.

Besides its popularity in cuisine, garlic has found a place in cholesterol-lowering supplements. A metaanalysis of randomized, controlled trials points to garlic’s effectiveness at lowering blood pressure and regulating total and LDL cholesterol. The herbs ginger and curcumin may help to decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol.

The citrus fruit bergamot, also called bergamot orange—and not to be confused with the herb of the same name in the bee balm family—is the substance used to flavor Earl Grey tea. Following up on reports that it has cholesterol-lowering effects, researchers who studied the fruit extract and its principal components suggest that it works by inhibiting the synthesis and absorption of cholesterol.

Another supplement to consider is a compound called beta glucan, found in yeast, medicinal mushrooms, and oats. Beta glucans bind with cholesterol in your body and get rid of it.

Study data on the soluble fiber psyllium shows that adding it to a statin regimen resulted in LDL cholesterol reduction “equivalent to doubling the statin dose,” according to a meta-analysis in the American Journal of Cardiology.

Diet. In her analysis of studies on diet and cholesterol, Francine K. Welty, MD, PhD, an associate professor of medicine at Harvard Medical School, recommends the Mediterranean diet because it contributes to lowering incidence of cardiovascular disease. She also notes that “omega-3 fatty acids lower triglyceride, reduce CVD, and prevent coronary plaque progression.”

To keep cholesterol levels in a healthy range, the American Heart Association (AHA) recommends minimizing sugar and red meat intake and eating more of these healthy foods: ♥ Green and root vegetables ♥Fresh fruit ♥Whole grains ♥Low-fat dairy products ♥Poultry ♥Fatty fish ♥Extra-virgin olive oil ♥Nuts ●

SELECTED SOURCES “11 foods that can help lower your cholesterol,” Harvard Health Publishing, www.Health.Harvard.edu, 8/1/20 • “Defining the cholesterol lowering mechanism of bergamot (Citrus bergamia) extract . . .” by Y. Huang et al., Nutrients, 9/21 • “Dietary treatment to lower cholesterol and triglyceride and reduce cardiovascular risk” by F.K. Welty, Current Opinion in Lipidology, 8/20 • “The effect of oat beta glucan on

LDL-cholesterol, non-HDL-cholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomized controlled trials”

by H.V. Ho et al., 10/16; “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, British Journal of Nutrition • “Effects of . . . ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in Type 2 diabetes patients” by P. Azimi et al., Review of Diabetes Studies, 2014 • “Garlic lowers blood pressure . . . regulates serum cholesterol . . .” by K. Ried, Journal of Nutrition, 2/16 • “High blood cholesterol: What you need to know,” National Heart, Lung, and Blood Institute, www.nhlbi.gov • “LDL-cholesterol lowering of plant sterols and stanols . . .?” by E.A. Trautwein et al., Nutrients, 9/18 • “Metaanalysis of usefulness of psyllium fiber . . . to enhance cholesterol lowering efficacy of statins” by J. Brum et al., American Journal of Cardiology, 10/18 • “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 • “Spices and herbs may improve cardiovascular risk factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15 • “What is cholesterol?” American Academy of Nutrition and Dietetics, www.EatRight.org, 4/21