Good Diet Practices for Lowering Cholesterol

By Elizabeth Forkin

Cholesterol is a natural substance, but elevated levels circulating in the blood can present significant health consequences. When cholesterol levels are above 200 mg/dl, the risk for arteriosclerosis and heart disease significantly increases. However, there are plenty of safe and natural ways to lower cholesterol levels.

Basic tips

Recent studies show that Therapeutic Lifestyle Changes (TLC) can greatly reduce cholesterol levels. People with high cholesterol levels are not the only ones who can benefit from lowering their cholesterol. A person with average cholesterol levels who participates in cholesterol-lowering activities is 37 percent less likely to suffer from a major coronary event.

So what exactly does TLC entail? One principal aspect of TLC is eating a heart-healthy diet. The goal of this diet is to decrease fat, saturated fat, dietary cholesterol and sodium. No more than 30 percent of your daily caloric intake should consist of calories from fat, and only 8-10 percent of your calories should come from saturated fats.

Saturated fat is the number one enemy in the battle against cholesterol. The main culprits are milk products and meat. However, you do not have to cut these items out of your diet to lower your cholesterol. Solutions include:

1) choosing lean cuts of beef, pork, lamb and skinless poultry
2) trimming all fat prior to cooking, avoiding the fat around the meat, as well as the white streaks of fat through the meat (called marbling)
3) avoiding organ meats (liver, kidney, etc.), because though they are considered lean, they are also rich in cholesterol.
4) using a non-fat or one-percent milk and yogurt and switching to a non-fat coffee creamer
5) substituting whole eggs with egg substitute or egg whites (two egg whites replace one whole egg)
6) keeping an eye out for foods that contain coconut oil, cocoa butter, palm kernel oil and palm oil, as these are high in saturated fats and sneak their way into cookies, crackers, cakes and chocolate.

Controlling your portions

The simplest way to avoid high levels of saturated fat and cholesterol while eating out is portion control. To avoid temptation to eat more than necessary, split a meal with a friend and ask that the extras (fries, coleslaw, etc.) be substituted with a salad or left off completely. Always request that dressings, butter and sauces be served on the side. This enables you to be more in control of your portioning.

While browsing the menu, keep your eye open for heart-healthy clues. Look for descriptions that include:

1) dry boiled
2) lightly sautéed
3) baked
4) roasted
5) steamed
6) au jus
7) poached

Most breads and breadsticks are low in saturated fat, but beware of quickly accumulating calories from saturated fat when butter or margarine is added. Instead, try flavoring your bread with jams and jellies. Never be afraid to inquire about heart-healthy options and food preparations.

Water, low-fat milk, fruit juice, tea, coffee and lemonade are good beverage options. Limit alcohol intake to one drink a day for women and two drinks a day for men. Alcohol can raise blood pressure and damage the brain, liver and heart.

Quitting smoking is also a vital step to maintaining a healthy cholesterol level. Every time you smoke a cigarette the blood vessels in your arteries are injured, hardening the arteries and increasing your risk of suffering a heart attack up to six times. However, if you quit smoking today, in a year this risk will be reduced by 50 percent.

Fitness

Another principal to the Therapeutic Lifestyle Changes approach is increasing your regular fitness activity level. A regular fitness regimen increases HDL (“good cholesterol”) levels while simultaneously decreasing LDL (“bad cholesterol”) levels. Like any other muscle, the heart is strengthened when regular physical activity takes place. Aim for at least 30 minutes per day, four days a week.

Dietary supplements

1) Red yeast rice

Combined with Therapeutic Lifestyle Changes, dietary supplements are believed to help moderately elevated cholesterol levels return to normal. Red yeast rice is said to be one of the most effective dietary supplements in lowering cholesterol levels. Red yeast rice can be found in a supplement called cholestin, which contains natural satin compounds that prevent the formation of cholesterol. When taken at 2.4 grams a day, this natural supplement is nearly as effective as the leading prescription drug to lower cholesterol.

2) Garlic

Some researchers have noted that when 600-900mg of garlic is consumed daily, the total LDL and triglyceride levels drop. However, this research is debatable and the potential benefits are noted to last only about three months.

3) Fiber

Implementing fiber in your diet, by eating whole grains, beans, fruits and vegetable also has cholesterol-lowering benefits. Fiber absorbs cholesterol, preventing it from entering the bloodstream.

4) Fish oils

Some researchers claim that fish oils that contain omega3 fatty acids also lower cholesterol and protect the heart against disease. Although this research is debated, fish and fish products remain a good dietary choice because they are low in saturated fat.

5) Niacin

Niacin (vitamin B3), which is also useful in lowering cholesterol, is prescribed by some doctors. However, there are several adverse side effects that have been noted such as itching, nausea, cramps, skin eruptions, headaches and skin flushing, so consult a doctor before using niacin extensively.