Cholesterol is the fatty, waxy compound that the body uses to produce hormones, vitamin D, and fat-digesting bile acids. A little goes a long way; what’s left over ends up in the arteries. There, it can form deposits called plaque on artery walls, which narrows and hardens arteries and reduces blood flow. Blockage to coronary arteries can cause chest pain and heart attack; carotid artery blockage may cause stroke, and when leg arteries are blocked, it may hurt to walk.
The proteins that carry cholesterol throughout your bloodstream are known as lipoprotein, and come in three types:
1. Low-density lipoprotein (LDL). The “bad” cholesterol, LDL builds up on artery walls and narrows them.
2. Very-low-density lipoprotein (VLDL). This contains triglycerides, a blood fat. VLDL enlarges LDL cholesterol and increases its potential to narrow blood vessels.
3. High-density lipoprotein (HDL). A “good” form of cholesterol, HDL collects excess cholesterol and moves it to your liver.
Nutrition Connection
Diet plays a key role in raising or lowering cholesterol levels. In particular, eating high amounts of saturated fats—found in fatty cuts of meat, high-fat cheeses, whole milk and cream, butter, ice cream, and palm and coconut oils—can raise cholesterol levels. And then there are the lab-produced trans fats. These insidious fats, which can spike LDL levels, form through a chemical process (hydrogenation) that increases the shelf life of oils. Some margarines, store-bought baked goods, french fries, and other fast foods can contain trans fats. Here’s how to eat smarter to avoid high cholesterol:
-Choose lean meats. Avoid cuts of meat that are richly marbled with fat; trim all visible fat before cooking. Also, remove poultry skin before (or at least after) cooking.
-Seek out plant sterols. These substances help block the absorption of cholesterol. They are added to many food products, including spreads, orange juice, and yogurt drinks. Aim to consume 2 g a day (the amount in two 8-oz (227 g) servings of sterol-fortified orange juice. Doing so can lower LDL levels by a healthy 10%.
-Skim the dairy. Select 1% or fat-free milk instead of whole or 2% milk. Most cheeses now have low-fat versions.
-Get friendly with fiber. Soluble fiber reduces LDL and reduces absorption of cholesterol into the bloodstream. Good sources include oats, kidney beans, apples, pears, and prunes. Eating 5 to 10 g of soluble fiber a day can lower total and LDL cholesterol.
-Cook with EVOO. Extra virgin olive is a “good fat” because it contains antioxidants that help lower your LDL and preserve healthy HDL levels.
-Add omega-3s. These healthy fatty acids come from fish, some plants, and nuts and can reduce triglyceride levels (another anti-healthy heart blood fat). A low-dose omega-3 supplement containing 400 mg EPA plus DHA reduced heart attacks in a 2012 study.
-Moderate your drinking. One (for women) or two (for men) drinks a day can raise HDL levels. But more is definitely not better: Heavy drinkers up their risks for high blood pressure, heart failure, and stroke.
Beyond the Diet
You can’t control the genetic factors that lead to high cholesterol. However, there’s good news:
-You can control many lifestyle factors that contribute to high numbers and raise the risk for heart disease.
-Shed a few. Pounds, that is. While your goal should be to get to your healthiest weight, your cholesterol will drop as soon as you lose that first 5 or 10 pounds.
-Get physical. Even 10-minute intervals of exercise a few times a day can lower cholesterol and raise your HDL levels.
-Toss the butts. Quitting smoking can raise your HDL levels and lower your blood pressure. Within just one year, quitters can halve their heart attack risk.
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