Next time you hit the supermarket, pick up a tub of freshly peeled garlic cloves, and challenge yourself to make sure it’s gone before the “best by” date. Chop up and toss on pizza, in soups, or on side dishes.
Walnuts, almonds, and other nuts are good, too; it’s not just the sunflower variety. They’re generally all full of polyunsaturated fatty acids – that’s the good kind. As long as the nuts aren’t coated in salt or sugar, you’re good to go. Aim for a handful (1. 5 oz; 43 g) a day.
If you’re not quite a chef de cuisine, canned tuna isn’t exempt from the omega-3 category. And to go even further, you could always take fish oil supplements – once you’ve talked to your doctor, of course. The American Heart Association says the natural source, the fish itself, is better, but something is better than nothing. Alternative sources also include soybeans, canola, flaxseeds, walnuts, and their oils, for our herbivore friends.
It’s practically a super-food, oatmeal is. And when it comes to cholesterol, it’s full of the soluble fiber that lowers your LDL cholesterol. Aim for 5 to 10 grams (or more!) of fiber a day to reap the cholesterol-lowering effects. If you’re curious, 1 1/2 cups of cooked oatmeal ranks in at 6 grams of fiber. Not an oatmeal fan? Kidney beans, apples, pears, and prunes are also high-fiber foods.
Olive oil is particularly masterful in lowering your LDL levels while not lowering your HDL levels (that’s a very good thing). Replace other fats in your diet (butter, shortening, etc. ) with olive oil to reap the benefits. Try it with sauteed vegetables, as a salad dressing, or on bread. Delicious, delicious, delicious. If you do make the leap, know that extra-virgin olive oil is even better than the plain ol’ regular kind. It’s generally less processed and therefore has more nutrients and anti-oxidants. And when you see an olive oil that’s light in color, know that that does not mean light in calories or fat – it just means more processed.
Turn your main dishes into vegetarian ones – casseroles, lasagnas, soups and stir-fries are all easy to make sans meat. And as for fruit, try to keep it fresh – dried fruit often has more calories. If you do have a penchant for the dried kind, however, keep it to a handful. Spinach is a great source of lutein, which has recently been found to help shrug off cholesterol invaders. Shoot for 1/2 cup (100 g) a day to reap the benefits. What’s more, fruits and veggies are low calorie and low fat. Cutting back on saturated fats (which can also be done by consuming soy products) helps your heart and reduces LDL cholesterol.
Choose a form of exercise you can do for 10-20 minutes at a time, with at least moderate intensity, such as walking, biking, swimming, jogging, or using an exercise machine at low speed. First, exercise stimulates enzymes that help move LDL from the blood (and blood-vessel walls) to the liver. From there, the cholesterol is converted into bile (for digestion) or excreted. So the more you exercise, the more LDL your body expels. Second, exercise increases the size of the protein particles that carry cholesterol through the blood. That’s a good thing – the smaller, denser ones burrow into the lining of your heart and start clogging away. How’s that for a mental image?
Watch your calories. There are no ifs, ands, or buts about it: An increased caloric intake will lead to weight gain. Keep a balanced diet of fruits, vegetables, whole grains, lean meats and low-fat dairy. Stick to good fats (like the ones in avocados, nuts, and olive oil) and cut out the processed junk. Try to incorporate activity into your daily endeavors. Opt for the stairs instead of the elevator, make taking the dog for a walk a pre-dinner activity, and bike to do an errand or two. Exercise doesn’t always have to be a formal “workout” session if your schedule or body doesn’t allow for it.
Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.
Ask them what physical exercise and diet regimen you should be starting. They can help by giving you ideas and telling you the do’s and don’ts of maintaining low cholesterol.
For high-risk patients, a target LDL of less than 70 will likely be advised. If you fall into the moderate category, under 130 may be your number. And if you’re one of the lucky ones and your risk is low, less than 160 is acceptable. Whatever branch you fall into, it’s best to know earlier rather than later.
A person’s risk of heart disease and heart attack greatly increases with the number of cigarettes he or she smokes. People who smoke have a two to four times higher chance of having heart disease. And smokers continue to increase their risk of heart attack the longer they smoke. Women who smoke and also take birth control pills increase several times their risk of heart attack, stroke, and peripheral vascular disease
