In Parts 1 and 2, the reasons why you should be concerned about cholesterol and what are some of the recommended levels of total serum cholesterol were discussed. The things that can affect your cholesterol levels, which of those things you can do something about and which you can’t do anything about; and things to consider in a cholesterol reduction plan were presented. Here, in Part 3, we present nutritional options you can consider to lower your cholesterol levels.
Nutritional options to reduce cholesterol levels
In general, enjoy a diet rich in vegetables and fruits, and low in saturated fat; including foods such as nonfat or 1% fat dairy, lean meats, fish, skinless poultry, whole foods, and a daily multivitamin and mineral supplement for overall nutritional support. Limit foods high in cholesterol, such as liver and organ meats, egg yolks, and full-fat dairy products.
By all means, discuss all nutritional options you are using to lower your cholesterol levels with your health care provider. He or she may determine that diet, physical activity, and weight control are not enough to lower cholesterol levels. Cholesterol-lowering medications may be prescribed. Even if she begins to change her lifestyle and is receiving cholesterol-lowering drug treatment, she should continue her treatment regardless. Changes to your lifestyle can help keep your medication dose as low as possible and reduce your risk in other ways as well, but only you and your doctor can adjust this.
Several foods and nutrients can help moderate cholesterol levels. Here are some nutritional options to consider and/or discuss with your doctor.
Oh Omega-3 and omega-6 essential fatty acids. Omega-3 and omega-6 essential fatty acids (EFAs) may be beneficial to the cardiovascular system. They are precursors of prostaglandins that help reduce hypertension and cholesterol levels. Omega-3 essential fatty acids (linolenic acid or alpha-linolenic acid) are found in flaxseed oil, walnuts, cold-water fish (salmon, tuna, sardines, halibut, and herring), special diet-fed chicken eggs vegetarian and vegetables like kale and purslane. Omega-6 is found in high concentrations in corn, soybean, safflower, cottonseed, and sunflower oil.
Oh fiber. Soluble fiber binds bile acids and cholesterol, interfering with the absorption of dietary fat and cholesterol, as well as the recirculation of cholesterol and bile acids. Fiber takes the cholesterol that is attached to it with it when it leaves the body. Good sources of soluble fiber include oats (particularly oat bran), certain fruits (such as oranges and pears) and vegetables (such as Brussels sprouts and carrots), peas, and dried beans.
Oh Vitamin C. Many researchers believe that an increase in vitamin C consumption may be the reason for the large decline in cardiovascular disease. The oxidation of cholesterol in the blood vessels is caused by free radical damage. Vitamin C prevents LDL cholesterol from being oxidized, helps normalize serum cholesterol levels, and reduces atherosclerosis.
Oh Garlic. Garlic can lower total cholesterol and serum triglycerides over time. It also raises your HDL levels while reducing LDL oxidation. Allicin is the compound that lowers high cholesterol levels and blood pressure. But, it is also responsible for its strong odor. Many people do not like the strong taste of garlic, so garlic powder is available in capsule form. Keep in mind that garlic reduces blood clotting time, so if you are planning surgery, talk to your doctor and consider stopping garlic a week before surgery.
Oh Green Tea. Green tea can lower cholesterol levels. It contains phytochemicals known as catechins, which lower blood cholesterol and improve fat metabolism. Green tea is also available in extract form. Studies in Japan indicate that not only green tea, but also black tea, can reduce the rate of lipoprotein oxidation, making fats in the blood more likely to be deposited in the arteries.
Copyright 2006. Maria El-Baz. All rights reserved.
