MNT- Hypertension : How to lower your cholesterol?
Summary The key to lowering cholesterol levels is to eat a generally healthy diet of lean protein, fruit, vegetables, whole grains, and fat-free or low-fat dairy, and to limit saturated and trans fat. Research has shown that adopting a plant-based diet can be a powerful way to lower LDL cholesterol. My recommendation is oat meal with berries and almonds in the morning
What is Cholesterol？Cholesterol is a waxy, fatlike substance naturally produced by our body to help build cells, making hormones, Vitamin D, etc. The problem is not that we have cholesterol. If it’s too much and when you don’t have enough HDL, the excess cholesterol can accumulate and stick to the walls of your arteries as plaque. It’s worldwide epidemic! Heart attack and heart diseases are number 1 or 2 killers in many countries.
The key to lowering cholesterol levels is to eat a generally healthy diet of lean protein, fruit, vegetables, whole grains, and fat-free or low-fat dairy, and to limit saturated and trans fat. Research has shown that adopting a plant-based diet can be a powerful way to lower LDL cholesterol. The key is low in saturated fat,salt and sugar, 40 min aerobic exercise three to four times a week.
What are saturated fats? Saturated fat from food sources tends to be solid (not liquid) at room temperature. Examples of this include butter and lard. Many baked goods and fried foods also contain large amounts of saturated fats.The following foods are some of the top sources of saturated fat in the American diet:
- Dairy-based desserts
- Cakes and cookies
- Pizza
- Potato chips and corn chips
- Animal proteins
Certain plant-based oils such as palm oil, palm kernel oil, coconut oil, and cocoa butter also contain large amounts of saturated fat. Avoiding saturated fats means staying away from three kinds of foods. Saturated fat is largely found in animal products such as red meat (beef, lamb pork and poultry with skin). Certain Oils also contain a lot of saturated fats i.e. tropical oils (coconut oil, palm oil, palm kernel oil) and cocoa butter.
HDL vs. LDL. LDL is called “bad cholesterol” because it takes cholesterol to your arteries, where it can collect in your artery walls. On the other hand, HDL is “good cholesterol” that helps rid your body excess cholesterol and it even carries LDL away from the arteries and back to the liver, where the LDL is broken down and passed from the body. Diet increases HDL is the key to lower cholesterol.
Then what to eat?
Oatmeal, oat bran and high-fiber foods: Many studies show that soluble fiber can reduce the absorption of cholesterol in you’re your blood stream. It is said that 5-10 g or more soluble fiber a day decreases your LDL cholesterol. (i.e. oatmeal ½ cup provides 3-4 g of fiber, so if you add fruit such as berries, you’ll get even more fiber!)
Almonds and walnuts: Almonds and other tree nuts can improve blood cholesterol. However, nuts are high in calories, so a handful added to a salad or oatmeal will do!
Sterol: Sterol is a type of margarines. The brand names can be Benecol. Studies show that Sterols block the body’s ability to absorb cholesterol.
Avocado: Avocados deliver monosaturated fat which can help lower LDL. They are also rich in omega-3 fatty acids and a fiber source.
If you eat animal foods, try salmon! Fish high in omega-3 fatty acids, at least twice a week. Omega-3 fats which lower LDL and reduce triglycerides. (High omega-3 fish: mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut)