Tips for Lowering Your Cholesterol

People often ask me, “What are those different types of cholesterol and what do they mean?”

For my first blog post, I thought I’d share some information about cholesterol and how to lower the levels:

Low-density lipoprotein (LDL) is also known as “bad” cholesterol.  The more LDL you have in your blood, the higher your risk of heart disease. High-density lipoprotein (HDL) is considered “good” cholesterol. This type lowers your risk of heart disease.

Triglycerides are another type of fat in your blood.  People with diabetes and those who are at risk of developing diabetes tend to have high triglycerides.

When you make changes in your lifestyle to improve your cholesterol levels, you want to lower LDL, raise HDL, and lower triglycerides.  There are many things you can do to improve your cholesterol, but some things work better than others. These are some of the best changes you can make:

·         Eat less saturated fats. There are two kinds of saturated fat. One occurs naturally in animal products and some plant foods (such as coconut and palm kernel oil).  The other kind is a man-made saturated fat called trans fat. Trans fats are used in margarine and many snack foods.  You should limit the amount of natural saturated fats you eat, but completely avoid trans fats.

·         Eat more unsaturated fats. Most fats in vegetables, grains, and tree nuts are unsaturated. For example, you can use olive oil or canola oil in cooking instead of butter.

·         Eat more nuts. Have a small handful (1 to 2 oz) of almonds, walnuts, hazelnuts, brazil nuts, or pecans once a day instead of some other snacks.

·         Eat more high-fiber foods. Good sources include vegetables and whole grains, such as oat bran, whole oats, beans, peas, and flax seed.

·         Eat more soy protein. Get more protein from plant sources, such as soy, instead of from meat. Tofu and soy protein shakes are two easy ways to add soy to your diet.

·         Eat more fish. Oily fish, such as salmon, tuna, mackerel, and sardines, are best. Fish that are caught in the wild are better for you than fish that are raised on farms. Have one or two 6-oz servings each week.

·         Drink alcohol in moderation. Men should have up to two drinks per day, and women should have one. More than this can be bad for you. A drink is 1.5 oz of 80-proof liquor, 5 oz of wine, or 12 oz of beer or wine cooler.

·         Exercise. Exercise needs to be a part of your routine in order to lower the cholesterol.  Aerobic exercise is one of the few things proven to raise HDL. You need to exercise for at least 120 minutes each week to get the most benefit.

It is always better to make healthy lifestyle choices such as those noted above to stay healthy rather than taking medications.

-Posted by Dr. Smitha Beeravolu