Keeping cholesterol in check

The American Heart Association encourages lowering cholesterol with simple, natural methods, such as losing weight, if you need to …

By: Sean Naini, D.O.
   More than 100 million Americans have cholesterol levels of 200 mg/DL or higher, a level the American Heart Association considers undesirable. Why? High levels of cholesterol increase the likelihood of heart disease and stroke. And heart disease is the No. 1 killer of women and men in the United States. More than a million Americans suffer heart attacks every year and about a half million people die from heart disease.
   Starting at age 20, everyone should have their cholesterol checked at least once every five years. A blood test measures your cholesterol numbers in four key areas: total cholesterol; LDL — considered the "bad" cholesterol because it is the main source of cholesterol buildup and blockage in the arteries; HDL — considered the "good" cholesterol because it helps keep cholesterol from building up in the arteries, and triglycerides — another form of fat found in the blood.
   While weight, diet, exercise and genetics are the chief factors behind high levels of the bad cholesterol, other factors include smoking and high blood pressure.
   At least 12 million Americans take cholesterol fighting drugs to lower their cholesterol levels but there are many other ways to control high cholesterol, particularly with diet and exercise. In fact, the American Heart Association encourages lowering cholesterol with simple, natural methods, such as losing weight, if you need to, eating the right foods and increasing physical activity to at least 30 minutes on most, if not all, days of the week.
   Changing your diet to reduce saturated fat and cholesterol in your food is one of the most immediate ways you can lower your cholesterol. Animal products, such as butter, cream, whole milk and meats, are high in saturated fat. Saturated fats are also found in certain plant-based foods, such as vegetable shortening and coconut oil.
   While cutting out certain foods is important, including certain foods will also help improve your cholesterol levels, and this is where you can get fun and creative with healthier food alternatives. In fact, there are many foods you can eat to help fight high cholesterol, including:
   
Soy.
   A new study done at the University of Kentucky found that eating two servings of soy protein a day can lower cholesterol by up to 9 percent — but it is most effective if it is uncooked. Edamame — soy beans — and soy nuts are also good sources of soy. The FDA recommends getting at least 25 grams of soy protein each day to lower high cholesterol.
   
Dark Berries.
   An antioxidant found in blueberries is similar to the antioxidants found in grapes and red wine that are helpful in lowering bad cholesterol. Generally, the darker the fruit, the richer it is in the healthy antioxidants. So if you have a choice, pick the deep purple grapes over the green, and keep berries — strawberries, blueberries, raspberries, and blackberries on hand, especially during these summer months when they are in season and plentiful.
   
Flaxseed.
   The Omega-3 fats that are found in flaxseed provide an exceptional source of dietary fiber that can lower cholesterol and help prevent clogging of the arteries. While flaxseeds are similar in size to sesame seeds, they are often ground into flour to mix in with other foods.
   
Beans.
   Beans are high in fiber and come in a rich variety of colors and sizes, including white, kidney, red, and black. There are lentils and black-eyed peas, all of which can be used in salads and soups or pureed for spreads. Beans are often used in ethnic cooking and can provide a burst of good flavor and texture.
   
Garlic.
   Garlic has been used for centuries by civilizations all over the world and not just for its taste but for its health benefits as well. Current research shows that it can help keep cholesterol particles from sticking to artery walls and help stop artery-clogging plaque in its early stages.
   
Apples.
   Apples are rich in fiber and also have lots of powerful antioxidants, which help lower bad cholesterol while raising the good.
   
Dark, Green, Leafy Vegetables.
   Popeye knew all about the value of eating his spinach and he was right. Spinach is one of the top vegetables that has been shown to significantly lower levels of LDL cholesterol. Also great and delicious to boot are collard greens, Swiss chard and kale.
   Encouraging good eating habits and using healthy food to fight the development of high cholesterol should start early in life. There is compelling research that shows that the buildup of fatty plaque in the arteries begins in childhood. High cholesterol early in life can lead to problems later on as adults, which is why lowering levels in children is a good idea.
For more information about fighting cholesterol, visit the Web site for the American Heart Association at www.heart.org. To find a physician with Princeton HealthCare System, visit www.princetonhcs.org or call (888) 742-7496.