In Parts 1 and 2, the reasons why you should be concerned about cholesterol and what some of the recommended total serum cholesterol levels are 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 are nutritional choices you can consider to lower your cholesterol levels.
Nutritional Options to Lower Cholesterol Levels
In general, enjoy a diet rich in vegetables and fruits and low in saturated fat; including foods such as nonfat or 1% dairy products, 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 other organ meats, egg yolks, and full-fat dairy products.
By all means, discuss all of the 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 drug treatment to lower her cholesterol, she will need to continue her treatment regardless. Changes to your lifestyle can help keep your medication dose as low as possible and lower your risk in other ways, too, but only you and your doctor can adjust this.
Various 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 in the reduction of 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 eggs from chickens fed a diet 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 to 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 oatmeal (particularly oat bran), certain fruits (such as oranges and pears) and vegetables (such as Brussels sprouts and carrots), dried peas and beans.
oh Vitamin C. Many researchers believe that an increase in vitamin C intake 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 oxidizing, 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 smell. Many people don’t like the strong taste of garlic, which is why garlic powder is available in capsule form. Keep in mind that garlic slows blood clotting time, so if you’re planning surgery, talk to your doctor and consider cutting out 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, which makes fats in the blood more likely to deposit in the arteries.
Copyright 2006. Maria El-Baz. All rights reserved.