How can I lower my cholesterol?

Diseases of the heart and vascular system remain the major cause of morbidity and mortality in the developed world.  The National Cholesterol Education Program (NCEP) recommends for optimal outcome that total cholesterol not exceed 200mg/dL; LDL (“bad”) cholesterol not exceed 100mg/dL; and HDL (“good”) cholesterol be equal to or greater than 60mg/dL.  However, there are many other contributions to the development of heart disease including smoking, weight, gender, health history and family healthy history.  To lower your "bad" cholesterol, it is important to limit saturated fats which come mostly from animal sources, and trans-fats (hydrogenated) fats, which are produced by the food industry.  Both of these fats can be found on the food label.  It is also important to eat fish, flax seeds, nuts, and tofu several times a week (or take an Omega-3 supplement), and eat foods high in fiber including whole grains like oatmeal, as well as whole fruits and vegetables.  Regular, moderate intensity cardiovascular exercise may also help raise your HDL (good) cholesterol. 

Stay tuned for news of more advanced testing which can further assess heart disease risk.  Half of the patients with coronary artery disease in the United States have blood cholesterol levels similar to those people who have not developed the disease.

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. Your doctor and nurses will help you set up a plan for reducing your cholesterol — and keeping yourself healthy!

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.

 

1-My favorite is using olive oil 2-Increase the your intake of omega-3 fatty acids-I love salmon and sardines 3-high fiber foods-my favorite is oatmeal with a banana, cinnamon and raisins 4-eat nuts-I soak my almonds in a jigger in the fridge, so I always see them and it breaks them down, pistachios, walnuts and pecans to name a few.

Here are few tips for lowering cholesterol:

• Eat fewer fats and fried foods. Choose non-fat and low-fat versions of foods, if available.
• When eating fats, select unsaturated fats. (Unsaturated fats are liquid at room temperature – vegetable oils, for example. Avoid tropical oils, such as palm and coconut oil.)
• Choose fish and poultry more often than red meat.
• Limit total amount of meat, fish, poultry, and low-fat cheeses to 7 ounces or less each day.
• Exercise
• If you smoke, quit.
• Lose extra weight.
• Eat more soluble fiber. Good sources are fruits, beans, peas, and oats.
• Limit egg yolks to no more than three per week. (Egg whites are fat-free.)