nutrition

Nutrition to Lower Your Blood Cholesterol

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What is Cholesterol?

Cholesterol is a waxy substance that is made by the liver or found in animal based foods.

While some cholesterol is essential for health, sometimes the body makes too much, or we make lifestyle choices that increase our blood cholesterol levels which elevate our risk of heart disease or stroke.¹

There are several types of cholesterol…

LDL (low density lipoprotein) cholesterol (commonly known as the “bad” cholesterol) is the type we want to have less of because it causes a build up of plaque in the arteries.¹

HDL (high density lipoprotein) cholesterol (commonly known as the “good” cholesterol) is the type we want to have more of since it helps to clean LDL cholesterol out of the arteries.¹

While Triglycerides are not a type of cholesterol, they are also a negative type of fat found in the blood which can increase your risk of heart disease and stroke when high.¹

The only way to determine your blood cholesterol and triglyceride levels is to have them checked regularly by your doctor,

Lowering Your Blood Cholesterol

If your doctor has told you that your cholesterol is high there are several things you can do which may lower your levels.

Seek Out More…

Omega-3 fats. These fats improve heart health by making the blood less sticky which reduces the risk of heart attack and stroke. Omega-3 fats also lower blood pressure and cholesterol. The best sources of omega-3 fats are fatty fish such as salmon, sardines or herring, and ground flax seeds, walnuts, and canola oil. Health Canada recommends eating at least two Canada’s Food Guide Servings of fish each week.

Unsaturated fats. Unsaturated fats found in olive oil, nuts, seeds, avocados and fish are healthy fats that are good for us. Be sure to include a moderate amount of these in your diet as they lower your “bad” or LDL-cholesterol.

Fibre Rich Foods. Fibre found in whole grain breads, bran cereals, beans/legumes, and fruits/veggies help to reduce cholesterol and keep us full longer.

Lighten Up On…

Trans fats. Trans fats (shortening, hydrogenated vegetable oils) are found in some margarines and are found in large amounts in packaged foods such as cookies, cakes, frozen meals, deep fried foods, and fast foods. The nutrition label on the package can help you determine how much trans fats are in a particular food. Aim to reduce or even eliminate trans fats from your diet since they not only increase the “bad” LDL-cholesterol but they also reduce the “good” HDL-cholesterol in our body.

Saturated fats. Saturated fats increase the “bad” LDL-cholesterol in our body which negatively affects our heart health. To reduce your intake of saturated fats limit heavily marbled meats, remove the skin on poultry, and consume less butter, margarine and high-fat dairy foods.

Simple Sugars & Refined Grains. Sweets, pop, desserts and many refined foods such as white bread and low-fibre grains can increase your triglycerides and contribute to extra calories that can lead to weight gain.²

Alcohol. Excessive alcohol can increase your triglyceride levels and also increase your overall calorie intake which can lead to weight gain. If you choose to drink, do so in moderation.

Calories (If you are overweight). Reducing your calorie intake can help you to lose weight if you are overweight. Research suggests that many people see their cholesterol levels drop by even losing a few pounds.²

Looking for More Information?

Heart and Stroke Foundation www.heartandstroke.ca

American Heart Association www.americanheart.org

References:
¹Heart and Stroke Foundation. www.heartandstroke.ca
² Can J Cardiol. Canadian Cardiovascular Society position statement – Recommendations for the diagnosis and treatment of dyslipidemia and prevention of cardiovascular disease. Vol 22 No 11, September 2006.