Having abnormal cholesterol levels can significantly increase your risk of heart attack or stroke. Abnormal levels of cholesterol are high levels of “bad” cholesterol (low-density lipoproteins), and/or low levels of “good” cholesterol (high-density lipoproteins). Taking control of your cholesterol can be done through exercising regularly and adhering to a low cholesterol diet.
One of the easiest ways to stick to a low cholesterol diet is to keep unhealthy foods out of your house. Simply grab a garbage bag, open the refrigerator and the pantry, and start tossing! Many of these unhealthy foods contain trans fats or saturated fats, and as of January 2006 the FDA ruled that all nutritional labels must include both saturated and trans fat content. The American Heart Association recommends that people get only 7% of their calories from saturated fat, and 1% from trans fat
Now start stocking up on heart-healthy oils and fats. Look for foods with polyunsaturated fats, found in nuts and seeds (also sunflower, peanut, and walnut oil) and monounsaturated fats, like olive, and canola oils, which are known to reduce the “bad” LDLs and increase “good” HDLs.
To chat with a doctor about cholesterol, sign up for the live chat at NorthShore HealthSystem on March 4, 2010 at 1PM.
If you are concerned about your cholesterol, check out this health check test at WebMD.com
Many adults in America suffer from high cholesterol, which is strongly associated with heart disease, and can lead to heart attack, stroke, and peripheral vascular disease (PVD). Some cholesterol is necessary because it is an important precursor to body’s production of Vitamin D. Fortunately, The American Heart Association says that consuming 25 to 50 grams of soy per day can help lower cholesterol.
Doctors say that consuming soy products such as tofu, soy butter, soy nuts, and soy milk could be beneficial in reducing low-density lipoproteins, or “bad cholesterol”. Here are some additional ways to sneak soy into your everyday diet. Green soybeans called edamame are found in the frozen food section can be heated in the microwave and enjoyed with a dash of salt. Plain or baked tofu can be found in a variety of flavors like spicy or sesame. Soymilk is usually available in plain, vanilla, and chocolate and can be consumed plain, or added it to cereal, oatmeal, shakes, and smoothies.
Enjoy soy carefully, however, if you completely eliminate regular milk products from your diet your body may develop lactose intolerance. Lactose intolerance is the inability to digest and absorb the sugar in milk, called lactose. Developmental lactose intolerance, the most common form of lactose intolerance, is caused by a decrease in the amount of lactose consumed in the body. Try adding soy into your diet while still consuming regular milk, yogurt, and cheese in order for your body to obtain soy’s benefits, while maintaining its ability to digest lactose.
For more information and some great heart healthy recipes, go to NorthShore.org.
A new study published in Clinical Immunology finds that there can be a potential link between high cholesterol and osteoporosis. According to recent reports, “Rita Effros, a professor of pathology at the David Geffen School of Medicine at UCLA, said she suspected the connection existed with the cell and tissue damage that came from exposure to fatty acids in cholesterol”.
The study focused on low-density lipoprotein (LDL) cholesterol, examining how high levels of oxidized LDL affected the bone and whether a T cell played a role in the process. Effros states, “both the resting and the activated T cells started churning out a chemical that stimulates cells whose sole purpose is to destroy bone”.
The next step will be exploring methods to control T cell response to oxidized LDL in an effort to develop immune-based approaches to prevent or slow bone loss, Effros says.
While exercise and medication can play a vital part in managing your cholesterol, diet is more than likely the most influential. Here’s a recipe that is full of flavor, but not the cholesterol.
Roasted Garlic Potatoes
There are two major forms of cholesterol: LDL (Low-density cholesterol) and HDL (High density cholesterol). These are the forms in which cholesterol travels in the blood. LDL is known as “bad cholesterol.” LDL’s have little protein and high levels of cholesterol. LDL is the main source of artery clogging plaque which can lead to heart disease. HDL in contrast is known as “good cholesterol. HDL’s have high levels of protein and minimal levels of cholesterol. In fact, HDL works to unclog the arteries and prevent heart disease. Read more
