If you’re one of the many thousands diagnosed with high Cholesterol also known as Hypercholesterolemia because of bad diet or genetics it’s important to treat this disease immediately through diet, exercise and sometimes medication.
What is Cholesterol? Cholesterol is a fatty substance that naturally occurs in the blood stream. It is formed in the liver or digested in the foods we eat. We need Cholesterol because it performs important functions in the body such as tissue and hormone formation. Also aids in digestion and helps structure every cell in your body.
We need it to maintain good health that’s why your doctor mentions too much LDL-(bad cholesterol) and not enough HDL(good cholesterol) may lead to heart disease and stroke. A balance is key.
A low cholesterol diet can improve your Cholesterol levels (HDL and LDL). It’s important to keep these levels in check to prevent heart disease and stroke.
Once you know your cholesterol levels you’re doctor will recommend diet, exercise and perhaps place you on a statins (cholesterol medications). It’s important to lower your LDL and increase your HDL to reduce the risks.
The ratio can be calculated when you get your numbers from your doctor. You divide your total cholesterol by your HDL number. For example if your total cholesterol is 200 you need to divide by HDL 50, your ratio is 4:1.
HDL levels of 60-100 are considered ok
LDL- levels under 100 is optimal.
Ask your doctor to explain what your optimal level should be.
There are certain foods that help lower Cholesterol:
Pack your fridge with, berries, oranges, apples and grapes. Vegetables such as kale, cauliflower, broccoli, bell peppers, tomatoes, dark, leafy greens, celery, eggplant, zucchini and squash.
Dairy alternatives such as, skim milk, soy milk, non-fat ½ and ½, non-fat or reduced fat cheeses, non-fat cream cheese, egg substitutes or egg whites.
Meat, poultry, fish alternatives, meat substitutes, such as skinless chicken breast, ground turkey or chicken, lean pork tenderloin, lean ground beef or sirloin. Assorted fish such as, salmon, tilapia, herring, mackerel, tuna. Tofu, Tempeh or Seitan.
Fats and cooking oils,
Olive oil, canola, grapeseed, walnut, peanut and sesame. Also non-fat cooking sprays.
Baking fat replacements such as applesauce or pureed prunes.
Snacks-assorted raw nuts such as sunflower seeds, walnuts, almonds or
rice cakes, trans fat free tortilla chips, plain popcorn, Snyders whole grain or honey wheat pretzels.
Beans and grain alternatives, choose low sodium canned or dry beans.
Oats, flaxseed, cold cereals (high fiber-low sugar)
Barley, brown or basmati rice, polenta, quinoa
Whole grain pastas or whole-wheat flour
As you can see there are many alternatives to eating, all which can be very satisfying if prepared right. Most cooking websites can provide alternative ingredients to recipes. I would just say experiment a little. If you don’t like it try something else. Be smart, eat smart and exercise and you’ll live a longer healthier life.
-Bernadette McLoughlin

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