Sarah Mohrman, RDN, LD, MA, dietitian, program coordinator, PPG – Cardiology, takes us through managing our cholesterol through our diet.
Cholesterol is a waxy fatty substance that is produced in the liver. Our body usually creates all that we need, however, we also get cholesterol from the foods that we eat.
Watch the video: Nourishing Knowledge: Cholesterol
Sources
Animal products, such as meats, egg yolks and full-fat dairy tend to be key contributors of saturated fat and cholesterol in our diet. Palm oil and coconut oil are two plant products that are also very concentrated in saturated fat.
Eating to improve cholesterol
Dietary changes, like choosing a plant-forward diet, can improve our cholesterol levels up to 37%. A plant-forward diet can help lower the saturated fat in our diet, as well as boost our fiber intake. Fiber helps to keep the digestive system healthy and prevents the body from absorbing the dietary cholesterol. The American Heart Association states that fiber alone may reduce your cholesterol. To start, think about adding foods like beans, lentils, whole grains, oats, barley and flax to your diet.
The Mediterranean diet is concentrated in foods like fruits, vegetables, beans and fish, and has been shown to lower cholesterol. This dietary approach is both palatable and affordable for most populations.
You can start by filling half of your plate with non-starchy vegetables, like broccoli or a green leafy salad, and top it with some chickpeas. A fourth of your plate with whole grains like barley or brown rice. And a fourth of your plate with an omega-3 fatty acid-rich fish like wild-caught salmon or tuna. Finish your meal off with some dark colored berries for dessert.
Living to lower cholesterol
Coupling dietary changes with exercise can raise your healthy cholesterol (HDL) by 13%, and lowers your lousy cholesterol (LDL) between 14 and 20% if you already have coronary artery disease or your cholesterol is extremely high.
Dietary modifications should always accompany any medication you start to keep your cholesterol under control. Combining diet and exercise with your provider’s recommended care is the best way to keep your numbers at goal.
