If your diet is giving you high cholesterol, it can also lower it if adjusted, writes OYEYEMI GBENGA-MUSTAPHA.
It’s easy to eat your way to an alarmingly high cholesterol level. The reverse is true, too — changing what you eat can lower your cholesterol and improve the concentrated fats floating through your bloodstream.
To achieve this, a Nutritionist and Coach on healthy living, Sam Ayeni, said this requires a two-pronged strategy: Add foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis. At the same time, cut back on foods that boost LDL. Without that step, you are engaging in a holding action instead of a steady — and tasty — victory.
He said harmful LDL creeps upward and protective HDL drifts downward largely because of diet and other lifestyle choices.
“Genes play a role, too — some people are genetically programmed to respond more readily to what they eat — but genes aren’t something you can change,” he stated.
He said different foods lower cholesterol in various ways. Some deliver soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL (low-density lipoproein). And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
“Such include oats, barley and other whole grains. Other food such as beans, fatty fish, fruits, vegetable are high in fibre. Beans are especially rich in soluble fibre. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — red beans, white- black-eyed beans, peas, and beyond — and there are so many ways to prepare them; beans are a very versatile food.
“Eggplant and okra are also two low-calorie vegetables that are good sources of soluble fibre. A lot of studies have shown that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating two ounces of nuts a day can slightly lower LDL by five per cent. Nuts have additional nutrients that protect the heart in other ways too. Using liquid vegetable oils such as canola, sunflower and others in place of butter or ‘shortening’ when cooking or at the table helps lower LDL.”
Ayeni who is a Managing Director, Seaduck Nigeria Limited, said: “Apples, grapes, strawberries and citrus fruits are all rich in pectin, a type of soluble fibre that lowers LDL. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol.
He said analyses by Havard Medical School has shown that the effect is more modest when one consumes 25 grammes of soy protein a day (10 ounces of tofu or two cups of soy milk) can lower LDL by five to six per cent.
“Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Fibre supplements offer the least appealing way to get soluble fibre”, he added.
Ayeni said there are four things one must understand and can also do so as to cut off bad cholesterol.
“The saturated fats found in red meat, milk and other dairy foods, and coconut and palm oils directly boost LDL. So one way to lower your LDL is to cut back on saturated fat. Try substituting extra-lean ground beef for regular; low-fat or skim milk for whole milk; olive oil or a vegetable-oil margarine for butter; baked fish or chicken for fried.
“Trans fats are a byproduct of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL (High-density lipoprotein), increase inflammation, and increase the tendency for blood clots to form inside blood vessels. “The Havard Institute of Medicine recommends getting no more than two grammes of trans fats a day; less is even better. Although trans fats were once ubiquitous in prepared foods, many companies now use trans-free alternatives. Some restaurants and fast-food chains have yet to make the switch/change.
“I recommend moderate exercise as well. Being overweight and not exercising affect fats circulating in the bloodstream. Excess weight boosts harmful LDL, while inactivity depresses protective HDL. Losing weight if needed and exercising more reverse these trends. Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health. That’s a portfolio worth protecting,” he added.”
