Can eating certain foods improve cholesterol levels?
Yes. Adding fiber, choosing foods with plant sterols and including plant-based protein in your diet can help you achieve a desirable cholesterol level. Fiber helps lower LDL, the bad cholesterol. Foods high in fiber include those made with whole wheat, oats, barley and rye, fruits, vegetables, sweet potatoes, potatoes with skin, beans, legumes, nuts and seeds.
Daily additions of oatmeal (1.5 cups) or oat-based cereal (3 cups), along with a diet low in saturated fat, can help reduce your LDL cholesterol by 7 percent. Plant sterols are derived from vegetables, nuts and seeds. You can find vegetable oil spreads and orange juice with added plant sterols in your local grocery stores.
Consumed on a daily basis, foods with added plant sterols may help lower LDL cholesterol up to 15 percent. Eating 25 grams or more of soy protein daily can reduce cholesterol levels between 4 and 25 percent. (This amount is equal to 3.5 cups of soymilk or several servings of other soy foods throughout the day, such as soy nuts, tofu, edamame, soy burgers, etc.)
Should I avoid eating certain foods?
Foods high in saturated fat and trans fat should be limited to help control cholesterol levels. Saturated fat is found in fatty meats, poultry skin, bacon, sausage, whole milk, butter and cream. Trans fat is found in stick margarine, shortening, some fried foods and packaged foods made with partially hydrogenated oils. Read the nutrition facts label and choose foods with a total of less than 3 grams of saturated and trans fat per serving.
What type of meat is recommended for a heart-healthy diet?
Skinless poultry, wild game, round and loin cuts of beef and pork, extra lean hamburger and low-fat deli meats are good choices. Fatty fish, such as salmon and tuna, are great sources of omega-3 fatty acids. Try to include them twice a week. Other baked fish and seafood also are good choices, although they don’t have the benefit of omega-3 fatty acids.
Grill, broil, roast and bake meats when preparing them. When pan frying lean meat, use a small amount of heart-healthy oils such as canola, olive, soybean, sunflower and peanut.
What other lifestyle changes can help reduce my cholesterol level?
Visit with your primary care doctor about starting a safe exercise routine. Exercise promotes weight loss and the reduction of cholesterol. Even if your cholesterol levels don’t change, exercise strengthens and protects the heart. If you smoke, ask your doctor about options for quitting.
Managing stress also is important. Hormones released under stress can increase cholesterol levels, so finding ways to relax and enjoy life should be a priority. If you have high cholesterol, talk to your physician about a referral to a registered dietitian.
(Nicole Enzminger is a licensed registered dietitian at Medcenter One.)