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Cholesterol-Lowering Foods: The Fabulous Five
You've been told to lower your cholesterol, a form of fat made by
the liver and present in some foods. What's your first thought?
If you're like many people, you may think first about what you
need to stop eating. But did you know that adding certain foods
to your diet may do as much to improve your cholesterol as
medication? These foods are so effective that the Food and
Drug Administration (FDA) says they can carry the health claim
for managing cholesterol.1
Here are the fabulous five foods.
- Soluble fiber. Sometimes called roughage, soluble
fiber reduces low-density lipoprotein (LDL) - the "bad"
cholesterol. Soluble fiber is the portion of plant products
that pushes food through the digestive system. It seems
to lower cholesterol levels by reducing its absorption in
the intestines. Aim for 10 grams or more a day.
Examples of soluble fiber include:
- Oatmeal
- Fruit
- Kidney beans
- Psyllium
- Barley2 - Nuts. Rich in polyunsaturated fatty acids, many kinds
of nuts reduce cholesterol and help keep blood vessels
healthy and elastic. Aim for a handful each day or about
1.5 ounces. Remember that nuts are high in calories, so
more isn't better. Being overweight increases your risk
of heart disease. To keep fats to a minimum, make sub-
stitutions. For example, add nuts to salads instead of
cheese or meat.
Examples of nuts to include in your diet are:
- Walnuts
- Almonds
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Hazelnuts2
- Fish. Fatty fish is high in omega-3 fatty acids, which
helps lower cholesterol and reduce blood pressure and
the risk of blood clots. Aim for two servings of fish each
week. You can also take an omega-3 or fish oil supple-
ment or eat ground flaxseed or canola oil.
Examples of fish high in omega-3 fatty acids are:
- Mackerel
- Lake trout
- Salmon
- Albacore tuna
- Sardines
- Herring2 - Olive oil. Many people think all oil is bad. But it's not
quite that simple. Olive oil packs a powerful punch
that lowers "bad" cholesterol, but doesn't touch the
"good" kind, high-density lipoprotein (HDL) cholesterol.
Extra-virgin olive oil may have the best effects. Aim for
2 tablespoons of olive oil each day. You can use olive
oil to sauté foods, baste meat, or as a salad dressing
when mixed with vinegar.2
- Fortified foods. Some foods are now fortified with
plant sterols or stanols. These are substances that
block the absorption of cholesterol. Aim for 2 grams
a day of plant sterols. That's equal to two 8-ounce
servings of juice or about 15 grams of enriched
spreads a day.3
Examples of the kinds of foods fortified with these
substances are:
- Margarines
- Low-fat spreads
- Orange juice
- Yogurt drinks2
Of course, it's important to add all this advice to the old standard: Eat less of saturated fats, including meats and some oils, and try to eliminate trans fats. Trans fats still show up in some baked goods like cakes, cookies, and crackers. They raise LDL and lower HDL. And remember: Exercise and weight control are two other pieces of the cholesterol-control puzzle.
For more information, visit www.healthmart.com and click on "Health and Wellness." In the Wellness Library, you'll find a wealth of information about nutrition – from a guide to organic foods to a look at senior nutrition.
Please contact us if you have questions or need more information.
References:
1WebMD. "Cholesterol-Lowering Foods."
http://www.webmd.com/cholesterol-management/guide/cholesterol-lowering-foods
2Mayo Clinic. "Cholesterol: The top 5 foods to lower your numbers."
http://www.mayoclinic.com/health/cholesterol/CL00002/METHOD=print
3Healthcarerepublic. "New Study Supports the Cholesterol Lowering Effectives of Pro.Activ Spreads."
http://www.healthcarerepublic.com/news/931700/New-Study-Supports-Cholesterol-Lowering-Effects-ProActiv-Spreads/
©Tahoe Compounders - February 2011
