The Skinny on Cholesterol
Here's what you need to know to keep yours low
The Problem With High Cholesterol continued...
To ensure heart health and help lower cholesterol, here are some
recommendations about foods and nutrients to include in your diet:
- Fiber. Fiber is not only important for lowering your cholesterol, it
can also help you lose weight. Both soluble fiber (found in oats and beans) and
insoluble fiber (in fruits, vegetables, fruits and grains) can help lower
cholesterol. Fiber binds and helps carry excess cholesterol from your body. The
Institute of Medicine recommends 21-38 grams of fiber per day for adults. Start
your day with a bowl of oatmeal topped with fresh fruit to get a jump on
meeting your daily requirement.
- Soy. A daily 25 grams of soy protein can help lower cholesterol by
decreasing its production in the liver and by removing "bad"
cholesterol from the blood. In fact, the FDA has decided to allow soy-rich food
products to carry labels touting their cholesterol lowering benefit. Read the
labels of soy products -- like soymilk, soy yogurt, tofu, soy nuts, edaname --
to make sure you are getting enough to help lower cholesterol levels.
- Sterols and stanols. Plant substances called sterols and stanols can
interfere with cholesterol absorption and reduce your total cholesterol levels.
The main way to get them in your diet is in special margarines like Take
Control and Benecol. Minute Maid also promises an orange juice that will
contain these cholesterol-lowering substances. Read the labels to determine if
you're getting enough to achieve the desired effect.
- Monounsaturated and polyunsaturated fats. You know these as the
"good fats" found in foods like corn oil, soybean oil, sunflower oil,
olive oil, canola oil, avocados, nuts, and seeds. Choosing these fats over
saturated and trans fats will help lower your cholesterol level. Keep in mind
that you should limit total fats in your diet -- but when you do have them, opt
for these healthier choices.
- Red wine. Music to your ears? It's true: a glass of red wine is
believed to help lower cholesterol levels. Red wines contain substances called
saponins that can bind to cholesterol and prevent its absorption into the
bloodstream. So follow the Mediterranean lifestyle and enjoy a glass with
dinner once in a while. (Just be careful not to overdo it.)
- Omega-3 fatty acids. These fatty acids make the blood less likely to
form clots that can cause heart disease. How to get them? The American Heart
Association (AHA) recommends that healthy adults consume two servings a week of
fish, especially fatty fish like salmon and lake trout. Other sources of
omega-3s are nuts, seeds, soybeans, canola, walnut, flaxseeds, and oils made
from these products.
- Eggs. In 2002, the AHA revised its recommendation on eggs, after
decades of research showed that they are not the villains in heart disease. The
AHA no longer makes a recommendation about how many egg yolks you should eat
per week, as long as your average daily intake of cholesterol is less than 300
mg. Eggs are powerhouses of nutrition, an excellent and inexpensive source of
protein. Most healthy adults can enjoy one daily.