AboutTodd Bublitz, RCEP Expertise I can answer questions on Cholesterol & Lipids. I can explain how diet can and cannot improve your cholesterol & triglyceride levels.
Experience I have 17 years experience in cardiovascular disease prevention, rehabilitation and education. Researcher in cardiovascular exercise, cardiac function and cardiac testing. I developed and maintain Lipid-Clinic.com
Also run Nuclear Cardiology Research Organizations National Lipid Association
American Association of Cardiovascular and Pulmonary Rehabilitation
Preventive Cardiovascular Nurses Association
American College of Sports Medicine (ACSM)
Question I just got a 210 on my cholesterol test, am 50, very fit, 5, 10 , 162, pulse 44 resting, ex-runner, now gym rat.
How do I safley, gently get cholesterol.
Thanks!
Answer Matthew,
A healthy diet low in saturated fats and calories and high in fruits, vegetables, fiber, nuts and fish can reduce your cholesterol by as much as 5-15%.
The basic principles of these diet plans include:
* Eat a diet low in saturated fats (animal fats) and trans-fatty acids (margarine or shortening).
* Eat a variety of fruits and vegetables.
* Eat a variety of grain products, especially whole grains (complex carbohydrates).
* Limit sugars and low nutrient foods high in sugar such as soda pop, candy, etc. (simple carbohydrates).
* Eat an appropriate number of calories to maintain a healthy weight.
* Stay physically active to remain fit. Exercise 30 minutes or more on most days.
Saturated fats tend to raise levels of cholesterol and LDL (bad lipid). They come from animals (also coconut and palm seed oil) and are solid at room temperature. Examples: butter, cheese, lard, creams, fatty meats like sausage and bacon.
Trans-fatty acids tend to increase LDL (bad lipid) and decrease HDL (good lipid). They are found in man-made foods like margarine and shortening. They are listed under ingredients as "partially hydrogenated oils".
It is best to substitute saturated fats and trans-fats with unsaturated fats. Unsaturated fats are typically liquid at room temperature. All plant foods that have oils or fats will have a combination of both mono- and polyunsaturated fats.
Complex Carbohydrates are foods the way Mother Nature intended. High fiber foods like vegetables, whole grains, fruits, nuts and legumes (beans and peas). These foods are higher in fiber and low in sugars.
Simple Carbohydrates are foods from processed grains and are usually higher in sugar and low in fiber. For example: candy, cookies, cakes, soda pop, fruit juice, alcohol, and snack crackers.
The proven ability of plant sterol and stanol esters to lower cholesterol is supported by more than 20 scientific studies, both in the United States and in Europe. Plant sterol and stanol esters work by blocking the absorption of cholesterol from the diet.
Plant sterols have been shown to reduce cholesterol levels twice as much when used as part of a low saturated-fat diet. Plant sterols also increase the cholesterol lowering effects of statin medicines.
Plant sterols can be found in the margarine Benecol, Minute Maid Premium Heart Wise orange juice, Yoplait Healthy Heart yoguart and some other food products.
Plant sterols are now showing up in diet supplement pills. The FDA does not regulate dietary supplements and there is no guarantee that the supplements contain what is stated on the package. Buyer beware!
