Cholesterol and Diet

Over 100 million Americans have elevated cholesterol (over 200 mg/dL)!!!

That is a staggering statistic. Like most primary physicians, we see quite a few patients with high cholesterol. We try various treatments to help bring the numbers down including diet, exercise, and medications. Medications definitely help but I am a fan of at least attempting diet modification.

Cholesterol is a fat-like substance that the body needs to function. It is used to produce hormones, healthy cells, fat-soluble vitamins, and bile acids to break down fat. Unfortunately, when the levels exceeds the body's needs, the excess deposits on the arterial walls and creates blockages. These blockages lead to heart attacks and strokes. Cholesterol is basically broken down to good and bad cholesterol.

Good cholesterol (high density lipoprotein or HDL) transports bad cholesterol from the tissues of the body to the liver so it can be eliminated. You want this level as High as possible.

Bad cholesterol (low density lipoprotein or LDL) at high levels build up on the walls of the arteries and lead to blockages. You want this level as Low as possible.

Triglycerides are a type of fat in the body and blood stream and also contribute to blockages.

The numerical goals are:

Total Cholesterol under 200 mg/dL
LDL under 100 mg/dL
HDL preferably over 50 mg/dL
Triglyceride under 150 mg/dL

Recently, I have been recommending these foods (in conjunction with exercise) to help improve cholesterol levels without the use of medications.

Lowers LDL
Red grapefruit: 1 daily reduces levels by 20 percent
Steel-cut oatmeal: 3/4 cup daily reduces levels by 15 percent
Pecans: 1 oz daily reduces levels by 13 percent
Pistachios: 3 oz daily reduces levels by 12 percent
Promise activ spread: 3 servings daily reduces levels by 10 percent
Macadamia nuts: 1.5 oz daily reduces levels by 9 percent
Pinto beans: 1/2 cup daily reduces levels by 7 percent
Walnuts and almonds 1 oz daily reduces levels by 7 percent
Peanuts: 1 oz daily reduces levels by 6 percent

Raises HDL
Orange juice: Three 8 oz glasses daily boosts levels by 21 percent
Hazelnuts: 1.5 oz daily boosts levels by 13 percent
Dark chocolate: 2.5 oz daily boosts levels by 11 percent
Extra-virgin olive oil: 2 Tbsp daily boosts levels by 4 percent

Lowers triglycerides
Fish oil: 4 grams daily reduces levels up to 45 percent
Peanuts: 3 oz daily reduces levels by up to 24 percent
Pistachios: 2 to 3 oz daily reduces levels by 10 points

The American Heart Association also has a good patient handout about lowering cholesterol.
Click here

Medications may be necessary, especially when there are multiple risk factors for heart disease and/or stroke. Talk to your physician about a treatment plan (including diet and exercise) to help lower cholesterol. Hopefully with improved health, we can lower the amount of heart disease in this country.