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 am 34 years old, way 135 lbs and after recently giving blood I found out my cholesterol is 218. I exercise 3 times a week, and my diet is fairly normal (I only eat out maybe once a week). I am already adding more fruit to my diet and I'm paying closer attention to the MG of cholesterol on the labels of food. What is the recommended MG of cholesterol that I should stay under? Also, are there any particular foods I can add to my diet that will help in my efforts to lower my cholesterol number?
Thank you for your advise.
Jill
Answer Jill,
It is recommended that the average American eat no more than 300 mg of cholesterol a day (less than 200 mg a day for people with heart disease or at high risk for heart disease).
There really isn't a list of foods that people should eat to lower cholesterol. It is more a list of foods to avoid that raise cholesterol levels. We typically say, “A healthy diet low in saturated fats and calories and high in fruits, vegetables, fiber, and fish can reduce your cholesterol by as much as 5-15%.” Eating more fiber than the average person can help reduce cholesterol levels. Strive for 25-30 g of fiber a day. Soluble fiber is best.
Our cholesterol levels are mainly determined by our genetics (about 85-95%) and to a lesser extent to our diets (about 5-15%). In our diet, saturated fats are the worst. Saturated fats tend to raise levels of cholesterol and LDL. They come from animal fats (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 also tend to increase LDL and decrease HDL. They are found in man-made foods like margarine and shortening. They are listed under ingredients as "partially hydrogenated oils". Trans-fats have almost disappeared from snack crackers and chips in recent months. Unsaturated fats (plant fats & oils) are not bad for our cholesterol levels. Unsaturated fats are typically liquid at room temperature. Some examples are; olive oil, canola oil, vegetable oil, etc.
Cholesterol in our foods does not affect our cholesterol levels as much as saturated fat and trans-fats. Cholesterol is only found in animal foods like red meats, egg yolks, shrimp. Concentrate more on eating less saturated fat.
Exercise will not significantly affect your total cholesterol or LDL. Exercise, especially aerobic exercise, can increase HDL and decrease triglycerides.
I hope this helps. You can get more info at www.Lipid-Clinic.com
