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How to Lower and Prevent High Cholesterol 1. Take Control -- We've all heard about "bad" low-density lipoprotein (LDL) cholesterol and "good" high-density lipoprotein (HDL). Cholesterol is not inherently bad, in fact, your body makes cholesterol to protect cell walls and build hormones, among other things. The problem is too much cholesterol that damages cells and arterial walls. A good goal is to keep your total cholesterol count under 200 milligrams per deciliter, and your HDL at 45 milligrams per deciliter or above. Its important to get a blood workup regularly to know where you stand. 2. Eat smart -- While cholesterol is exclusively an animal product (no vegetable inherently contains cholesterol) saturated fat is converted into cholesterol by your body. So eating a low-cholesterol diet may not be enough if you're eating a diet high in saturated fats. 3. Watch the meat -- You don't have to skip it altogether, just keep it lean and watch the portions; a proper portion of meat is roughly the size of a deck of cards. For beef, top round, bottom round, and sirloin tips are leaner alternatives to say ribeyes. Trim the excess fat, and grill or broil the meat, where the fat will drip away. When possible skinless chicken and fish are healthier options, and replace your dairy products with low-fat or fat-free alternatives. 4. Substitute the oils -- Polyunsaturated fat (corn and safflower oils) or monounsaturated fat (olive and canola oils) are healthier than those high in saturated fat (coconut oil). Also watch the trans fatty acids found in solid oils, like stick margarine. 5. Reach for the walnuts -- Or stock your kitchen with walnut oil. Studies have shown that the French, who consume the most walnuts and walnut oil, have the highest levels of HDL cholesterol. 6. An apple a day -- Fruits and vegetables pack the one-two punch of artery-cleaning fiber in addition to phytochemicals that make LDL cholesterol less harmful. Apples and apple juice have been shown to reduce LDL oxidation as much as 38 percent, possibly due to polyphenols, antioxidant plant chemicals. 7. Drink to your health -- One or two glasses of red wine with dinner is thought to fight high cholesterol in two way. The alcohol is thought to raise HDL cholesterol, while the polyphenols keep LDL cholesterol from sticking to the artery walls. 8. Feel your oats -- Oats and legumes are great sources for soluble fiber that helps eliminate existing cholesterol. Studies have shown that a diet rich in beans reduces total cholesterol levels by 10 to 20%. Additionally, soy has been shown to reduce LDL levels by 12.9% and total cholesterol by 9.3% among people who ate an average of 1.5 ounces of soy products daily. 9. Love the clove -- Try to work a clove of garlic into your daily meals or take a daily 400 mg enteric-coated garlic supplement to reduce your cholesterol by 12% or more. Do not use supplements if you're on anticoagulants or before undergoing surgery, because garlic thins the blood. Also, do not use if you're taking hypoglycemic drugs. 10. Get the weight out -- Exercise compounds the benefits. Studies show that men who jog between 11 and 14 miles a week have higher levels of HDL than those who don't. Recomended reading: American
Heart Association Low-Fat, Low-Cholesterol Cookbook, 3rd Edition:
Delicious Recipes to Help Lower Your Cholesterol |
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The nation’s most trusted authority on heart-healthy living presents
the third edition of this bestselling cookbook, with updated health
information and 50 all-new recipes. Eating well is essential to living
well. Choosing nutritious food can be complicated, however, especially
in a world of fad diets and conflicting health advice. Now in its
latest edition, the American Heart Association Low-Fat, Low-Cholesterol
Cookbook helps you sort through the confusion. With more than 200
easy-to-prepare dishes and accompanying nutritional analyses, this
useful cookbook is the perfect tool for creating meals that are sensible,
healthful, and absolutely delicious. It also explains how cholesterol
affects the body, how “good” and “bad” cholesterol differ, and how
you can use the latest science and nutritional information to meet
your heart-health goals. • Crab Spring Rolls with Peanut Dipping Sauce
• Stuffed Chile Peppers • Lobster Bisque with Leeks and Shallots •
Warm Mushroom Salad • Peppery Beef with Blue Cheese Sauce • Spicy
Lentil Curry • Spinach and Black Bean Enchiladas • Cardamom-Lemon
Muffins • Mocha Cheesecake 