Healthy Hearts: A Guide to Managing Cholesterol
What is cholesterol?
Blood cholesterol is a waxy, fat-like substance made by your liver that your body needs to perform important jobs, such as making hormones and digesting fatty foods. It is transported throughout the body by protein and fat carriers called lipoproteins. Lipoproteins play an essential role in maintaining cholesterol balance in the body.
The two most commonly known are low-density lipoprotein (LDL) and high density lipoprotein (HDL). HDL, which is referred to as the “good” cholesterol, removes excess cholesterol from the arteries back to the liver for disposal. LDL, also known as the “lousy” cholesterol, transports cholesterol to the arteries which can lead to plaque buildup.
You might’ve also heard of dietary cholesterol. This refers to the cholesterol you can get from eating animal foods like meat, poultry, eggs, dairy products, and seafood. Recent research suggests that dietary cholesterol intake does not have a significant impact on blood cholesterol levels for most people, however, there is strong evidence to support that saturated fat and trans-fat increase cardiovascular disease risk (1).
What are optimal lipid levels?
Top 3 Tips to Improve Cholesterol Levels
Looking for ways to prevent high cholesterol? Here are 3 top things you can do to improve your heart health!
Tip #1 - Make Healthy Swaps for Fat Intake.
Different types of fat impact cholesterol differently! As mentioned earlier, dietary cholesterol does not impact your risk for heart disease, but saturated fats and trans fats do. They are responsible for INCREASING your LDL cholesterol. Because your body naturally produces all the LDL cholesterol it needs, we can reduce the amount of foods we eat that contribute to higher levels.
Additionally, switching out your saturated fats for unsaturated fats, like Omega 3 fatty acids, can help balance your cholesterol levels. Try incorporating more fatty fish, plant oils, and nuts and seeds to increase your Omega 3 intake. You don’t have to remove all saturated fats from your diet, but aim to consume MOST of your fat from unsaturated fat sources for a healthy, happy heart!
Examples of saturated fat food sources: Dairy and meat products (whole milk, full-fat yogurt, cheese, butter, fatty red meats - pork and beef, processed meats - bacon, sausage, hot dogs)
Examples of omega 3 FA food sources:
EPA/DHA Sources: fatty fish (salmon, tuna, makerol, sardines) and seafood
ALA sources: nuts and seeds (pumpkin seeds, chia seeds, walnuts, almonds), ground flaxseed, and plant oils (flaxseed, soybean, and canola oil)
Tip #2 - Increase Fiber.
Prioritize foods rich in fiber such as whole grains, legumes, fruits and vegetables to improve your heart health and lower cholesterol. Fiber helps to lower cholesterol levels by binding to bile acids and reducing cholesterol absorption in the bloodstream. When soluble fiber reaches the intestines, it forms a gel-like substance that traps bile acids, preventing them from being reabsorbed back into the bloodstream. Since bile acids are made from cholesterol, the body must then use more cholesterol from the blood to replenish the lost bile acids, therefore lowering cholesterol levels. The daily recommendation for men is 38 grams and for women is 25 grams. To meet recommendations, aim for 8-10 grams of fiber at all meals. Remember to introduce fiber rich foods gradually into your diet and drink plenty of water throughout the day to promote adequate digestion.
Examples of soluble fiber rich foods: oats/oatmeal, beans and lentils, apples, pears, berries, flaxseed, carrots, nuts
Examples of insoluble fiber rich foods: cauliflower, green beans, broccoli, cabbage, wheat bran, skin of fruits, dark green leafy vegetables.
Tip #3 - Exercise regularly.
Regular exercise is key to improving your cholesterol. Exercise primarily increases HDL, helping to reduce the amount of LDL in the bloodstream. The American Heart Association recommends at least 150 minutes of moderate to vigorous activity per week, or 30-minutes of exercise 5 times a week.
Find exercise that you enjoy, whether that be swimming, running, cycling, walking, playing a sport, or strength training! Another great way to increase your overall movement is to incorporate more walks throughout the day. Stay consistent with moving your body in meaningful and enjoyable ways.
The bottom line:
These lifestyle changes aren’t just about lowering numbers, they’re about improving your cardiovascular health and overall longevity! Small, consistent changes can make a big difference in your overall health and well-being. If you’re ready to dive deeper into optimizing your heart health, book an intro call with our Registered Dietitian.
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References:
Soliman, Ghada A. “Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease.” Nutrients, vol. 10, no. 6, June 2018, p. 780. DOI.org (Crossref), https://doi.org/10.3390/nu10060780.
