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 My cholesterol is above the normal level. I am a vegetarian ,taking EPA .At the sametime my Hb is always below normal .I am on iron tablet. I do excercise regularly walking and aerobics. I want to control it through diet only. can you help? My husband;s triglycerides is high but his cholestrol level is normal. He has mild hypertension and on medication. Help us with diet. Thanks
Answer Yoges,
Our total cholesterol and LDL levels are primarily determined by genetics (85-95%) and less determined by our diet (5-15%).
Here are some basics to a heart healthy diet that can help lower total cholesterol and LDL (bad cholesterol):
* 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.
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.
Although our Lipid levels are primarily determined by genetics, Triglycerides are most often determined by our diets.
Triglycerides can be decreased by:
* Decreasing simple carbohydrates (sweets & sugars) in your diet
* Eat fewer total calories (low calorie diet)
* Losing weight
* Regular exercise
* Good control of diabetes
* Stop smoking
* Medicines like Fibric Acid Derivatives or Niacin or Fish Oil Supplements
* Switching from an Estrogen pill to a patch (talk with your physician)
