By Katie Boscia, RD, IBCLC
There are several aspects of your diet that can be changed to lower or control your cholesterol. Many of these changes also help with weight loss, blood pressure and blood sugar control, as well as overall heart health. Eating healthier and exercising will help tremendously in improving your overall well
being. But what specifically should you do?
- Eat more fiber. The daily recommendation for fiber is 25-30 grams a day. Most Americans get less than half of that amount. Eating insoluble fiber such as whole grains, fruits and vegetables, will help your body rid itself of cholesterol. These foods act like a broom to sweep out the excess cholesterol and fats from your blood.
- Limit foods that contain cholesterol. Cholesterol comes from animal products, so limiting your intake of saturated fat and fatty meats will help reduce your overall cholesterol and can help you lose weight. Losing just 5-10 pounds can help contribute to lower cholesterol.
- Eat foods with plant sterols. Plant sterols help block the amount of cholesterol entering your bloodstream by tricking your body into thinking it’s cholesterol. As a result, less cholesterol will be absorbed into your blood. You need 0.8-2.0 grams of plant sterols a day. Some foods that naturally have sterols are nuts, canola oil, corn oil and some fruits and vegetables. You can also buy some products that have sterols added in such as HeartRight milk or butter from the brand Smart Balance.
- Eat Omega-3 fatty acids. These can help increase your HDL (good) cholesterol while lowering your LDL (bad) cholesterol and triglycerides. Two to three servings a week of cold-water fish, such as salmon, albacore tuna or mackerel, can help you add Omega-3 fatty acids to your diet. Flax seed, chia seeds, nuts or fish oil capsules can also provide these healthy fats.
- Avoid “bad-for-you” foods. Stay away from bad fats like saturated or trans fats (e.g., fried foods, baked goods, coconut oil, palm oil and animal fats). Also, limit alcohol intake, sugar, or drinks or food that contain sugar.
Learn more about the nutritional counseling program at Riverview Health >>