Five Steps to Better Cholesterol
You constantly hear about America’s notorious cholesterol problem, but did you know how prevalent it actually is? Many people are shocked to learn that a whopping 50% of Americans have high or borderline-high cholesterol levels, putting them at risk for a host of ailments, including heart disease. Although the situation is serious, it’s fortunately quite easy to fix – if you’re committed to a healthier lifestyle, just follow these five steps.
- Eat heart-healthy foods: Try the Cheerios challenge to lower your cholesterol in just weeks. The soluble fiber found in Cheerios and other whole-grains, fruits, and vegetables has been linked to reductions in cholesterol in clinical studies.
- Slash saturated fat intake: Cut out red meats and instead rely on protein with lower saturated fat content, such as grilled chicken or salmon. People trying to reduce their cholesterol should aim for no more than 16 grams of saturated fat per day.
- Ignore Daily Values: One frequent mistake cholesterol-counters make is to rely on the percentage of daily values displayed on nutrition information labels. These amounts are based on an average person WITHOUT high cholesterol – in other words, this person doesn’t need to be very careful about saturated fat intake. To reduce your levels, you’re going to have to dip below the recommended daily values. It may be a difficult habit to break, but figure out your own recommended daily values – you may want to consult a nutritionist or physician.
- Learn to love sterols and stenols: Try to eat two servings of sterols and stenols each day. What exactly are they? Plant-based compounds found in oils, nuts, and seeds.
- Limit (or at least moderate) the junk: Many people who love to work out also love to eat. Hot Cheetos, extra-cheese pizzas, and Big Macs taste good, but they can do some serious damage to your cholesterol levels, especially when they are a consistent part of your diet. Even thin people can have high cholesterol levels, which puts them at a heightened risk for heart disease and other illnesses. So either cut out the overly-processed junk, or set limits and eat favorite foods sparingly, or in moderation.
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GREAT Tips, Kelly
I've been VERY fortunate to have NEVER had any cholesterol problems, but these tips are GREAT. I already eat Cherrios a couple of times per week and I'll try out the other steps. Thanks! :))
cholesterol and heart disease
Thanks Kelly, this is good information for all of us, not just those with high cholesterol!
I would like to add, though, that cholesterol is not the only risk indicator to monitor, I don't even think its the most important in terms of heart disease.
You see, although cholesterol is involved in the formation of atherosclerotic plaque, it is only part of the story. In order for cholesterol to form plaque it must be oxidized (thius the importance of antioxidants!) and there must be damage to the inner walls of the arteries for the oxidized cholesterol to bind to. The damage to the walls is a reflection of inflammation often, and this is reflected in the C-reactive protein, or CRP, which is a valuable test to have at the same time cholesterol is being checked. If its high, treatment is easy and consists of omega-3 fish oils (2,000-4,000 mg per day).
As you point out, fiber is great for high cholesterol, and the fruits and vegetables are a good source of them as well as antioxidants.
Darren Clair, MD
Vibrance Health Services