How to lower high cholesterol?
Understand the basics
Cholesterol is a waxy substance found only in animals or animal products (like meat, cheese and eggs). It is actually manufactured inside our bodies. The liver takes some of the fat and cholesterol we eat and makes it into our own cholesterol, then ships it throughout the body. Cholesterol is part of the family of lipids, or fats, which includes certain "fatty acids," or triglycerides. The liver wraps up its cholesterol and triglyercides in proteins to form little transportation molecules and sends them out into the bloodstream. These transportation molecules are called lipoproteins (lipids and protein).
The main ones that concern us are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Good vs. bad cholesterol
HDL cholesterol is "high-density" because it has a high amount of protein and not very much fat. The HDL molecules find excess cholesterol in the bloodstream and carry it back to the liver for disposal. This is why it is good. If HDL levels are too low, it means there aren't enough around to carry away excess cholesterol, and you will be at risk for coronary heart disease (CHD).
LDL cholesterol is "low-density" because it has a low amount of protein and a lot of fat. The LDL molecules carry cholesterol from the liver to the other parts of the body, and if there are too many of them, they store the cholesterol and fat in various arteries throughout the body. When there is too much LDL, it constantly builds up in the walls of your arteries until a blockage occurs. This is why it is bad. If LDL levels are too high, it means that too much cholesterol is being transported and deposited in your arteries, and you will be at risk for CHD.
According to the American Heart Association, too much cholesterol in the blood can lead to heart disease and stroke — America’s No. 1 and No. 3 killers. Even though there’s much you can do to lower your cholesterol levels and protect yourself, half of American adults still have levels that are too high (over 200 mg/dL). You can reduce cholesterol in your blood by eating healthful foods, losing weight if you need to and being physically active. Some people also need to take medicine because changing their diet isn’t enough.
Most heart and blood vessel disease is caused by a buildup of cholesterol, plaque and other fatty deposits in artery walls. The arteries that feed the heart can become so clogged that the blood flow is reduced, causing chest pain. If a blood clot forms and blocks the artery, a heart attack can occur. Similarly, if a blood clot blocks an artery leading to or in the brain, a stroke results.
What should you eat?
Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these:
• A variety of fruits and vegetables (choose 8 to 10 servings per day)
• A variety of grain products like bread, cereal, rice and pasta, including whole grains (choose 6 or more servings per day)
• Fat-free and low-fat milk products (2 to 3 servings per day)
• Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)
• Fatty fish (enjoy at least 2 servings baked or grilled each week)
• Beans and peas
• Nuts and seeds in limited amounts (4 to 5 servings per week)
• Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of margarines and spreads made from them)
What should you limit?
• Whole milk, cream and ice cream
• Butter, egg yolks and cheese — and foods made with them
• Organ meats like liver, sweetbreads, kidney and brain
• High-fat processed meats like sausage, bologna, salami and hot dogs
• Fatty meats that aren’t trimmed
• Duck and goose meat (raised for market)
• Bakery goods made with egg yolks and saturated fats
• Saturated oils like coconut oil, palm oil and palm kernel oil
• Solid fats like shortening, partially hydrogenated margarine and lard
• Fried foods
What are some cooking tips?
• Use a rack to drain off fat when you broil, roast or bake.
• Don’t baste with drippings; use wine, fruit juice or marinade.
• Broil or grill instead of pan-frying.
• Cut off all visible fat from meat before cooking, and take all the skin off poultry pieces. (If you’re roasting a whole chicken or turkey, remove the skin after cooking.)
• Use a vegetable oil spray to brown or sauté foods.
• Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta, rice, beans and vegetables.
• Make recipes or egg dishes with egg whites or egg substitutes, not yolks.
• Instead of regular cheese, use low-fat cottage cheese, part-skim milk mozzarella and other fat-free or low-fat cheeses.
More info at americanheart.org and StrokeAssociation.org.
American Heart Association
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