More about cholesterol
In part one of this series of articles for Cholesterol Awareness Month, you learned some of the important facts you need to know about cholesterol and how it can affect your health. In part two you're going to learn about some healthy foods to add to your diet which can help to reduce cholesterol and support better overall health.
Good for you food choices
Let's start by remembering that if a label says the product is low-fat or fat-free this often means it's been adulterated with chemicals that are probably not good for your health. For optimal health it's important to avoid a highly processed SAD (Standard American Diet) plan and instead eat real, whole foods which are delicious as well as nutritious.
Omega 3 fatty acids
These are excellent for heart health. Unfortunately, the modern/SAD diet tends to be very high in omega 6s and does not include nearly enough omega 3s
- cold water fatty fish: salmon, tuna steak, arctic char, mackerel, cod/sablefish, haddock, herring, anchovy, and sardines.
- walnuts
- flax seeds and chia seeds
While you do need omega 6 fatty acids in the diet, many people are getting too much of this and not as many of the omega 3's. Plus certain omega 6s should be avoided; these are typically found in:
- soybean oil
- corn oil
- canola oil
- peanuts and peanut oil
- safflower oil
- sunflower oil
- grapeseed oil
Fiber
Adding fiber to your diet is a great idea not only for cardiac health but also for gut health. A higher fiber diet will help to form bulk for your stools and also provides prebiotics, the food that the probiotics in your gut need to live.
- Whole grains such as buckwheat, quinoa, and oatmeal (old-fashioned rolled oats, oat groats, or steel-cut, NOT instant)
- Legumes – beans, lentils, chickpeas
Note: if you're not used to eating fiber start slow as too much can cause intestinal distress.
Olive oil
A delicious way to cook, dress salads, or create a dipping sauce, olive oil is a heart-healthy food that you want to make sure is part of your pantry. Be sure to choose extra virgin, cold-pressed olive oil as many “light” olive oils are highly processed and don't have the same benefits.
Vegetables
Sadly these days most people think that salad counts as a vegetable. But what they're really eating is nutritionally deficient iceberg lettuce with a few pieces of other vegetables, croutons, candy-coated nuts, or dried fruit, and drowned in chemically laden, high-calorie dressing.
If you're going to have some vegetables I want to encourage you to choose real vegetables packed with nutrients. Colorful, tasty, and good-for-you choices include:
- avocados (high in monounsaturated fats)
- brassicas – broccoli, cauliflower, cabbage and Brussels sprouts(high in fiber and phytonutrients)
- tomatoes (lycopene is great for reducing LDL)
- sweet potatoes (high in beta-carotene and fiber)
Polyphenols
Found in a number of delicious foods this category of antioxidants is highly supportive of heart health and a very delicious way to support lowering your cholesterol.
- Green tea
- Red wine
- Grape juice
- Cocoa products (such as dark chocolate or cocoa powder) – due to caffeine and/or sugars these need to be eaten in moderation
How much to eat
The following are appropriate serving sizes for the foods referenced above. Food journaling is a good way to monitor how much and when you are eating so you can build your nutritional plan to incorporate more of these foods:
Protein – 6-8 ounces of animal protein / 12-24 ounces of vegetable protein
Leafy Greens – 3-4 cups per day
Colorful veggies – 2-3 cups per day
Complex Carbs – .5-1.5 whole grains / 2-3 medium root vegetables
Fruit – .5-1.5 cups
Booster foods – 2-4 tablespoons (seaweeds, greens powders, nutritional yeast, seeds, spices, and herbs)
Liquids – 1-3 cups per day (nourishing broth, green tea)
note: 3 tablespoons = 1 teaspoon
Don't forget to check out the other articles in this series
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