Eat to Beat Cholesterol

By Hklbrries

"My grandma Gertie is 89 years old. Her total cholesterol has hovered around 350 ml/dL for decades, she smoked half her life, and she's a couch potato. Yet somehow, she lucked out and has outlived most of her friends who practiced healthier habits.

But rather than test fate like my grandma, your cholesterol level is something you should keep in check. Why? Most of us won't have Gertie's good fortune when it comes to this important measurement and our health. 'High cholesterol can result in coronary heart disease, which can lead to a heart attack or stroke,' says Gerald Fletcher, MD, spokesman for the American Heart Association. A sedentary lifestyle, smoking and a poor diet all can have a negative impact.

But here's some good news: According to the American Heart Association, your body produces about 75 percent of the cholesterol in your blood while food accounts for the rest. This means you have a chance to control a significant portion of your cholesterol by making healthy meal choices. In particular, certain foods may lower LDL ("bad") cholesterol, according to Christine Gerbstadt, MD, RD, spokeswoman for the American Dietetic Association. So let's explore five of the best nutritional picks.

Oatmeal: Can you think of a better way to start your day than with a bowl of hot oatmeal? 'It's very filling because of its high soluble fiber content,' says Gerbstadt. 'Eating a cup a day of cooked oatmeal can help lower your cholesterol. And it doesn't matter if you make old-fashioned oats or instant, as long as the variety has no sugar or flavorings.' Adding fruit, nuts and skim milk can make the meal complete.
Tip: Not a breakfast person? Try substituting oatmeal for bread crumbs in meatloaf, or using oat bran when baking bread or muffins.

Beans and Lentils: It looks as if the saying is true: Beans are a magical 'fruit.' So magical, in fact, that they can help lower your cholesterol. There are kidney, pinto and black beans, as well as another healthful legume, lentils. 'It doesn't matter which kind you choose,' says Gerbstadt. Canned beans are as healthy as dried beans, she says, provided you dump them in a colander and rinse off the excess sodium first.
Tip: Gerbstadt suggests you strive for one cup of beans a day added to an entree, served as a side dish or tossed in a cold salad.

Unsaturated Fat: While these terms may sound daunting, polyunsaturated and monounsaturated fatty acids just refer to the healthy fats found in fish, nuts, seeds and oils from plants. A good way to introduce these fats into your diet is by cooking with vegetable oils such as canola and sunflower seed. 'These are light and versatile oils you can use to bake or saute or as the base of homemade salad dressings,' says Gerbstadt.
Tip: Although these oils are good for you, you still must watch your overall consumption. Gerbstadt recommends two to three tablespoons per day total, which adds up pretty quickly.

Nuts: Sometimes you feel like a nut - and that's good news for your cholesterol level, because nuts contain polyunsaturated fatty acids. 'Adding walnuts, pecans and almonds to your diet is a great way to help lower your cholesterol,' says Gerbstadt. Aside from snacking on nuts, you can sprinkle them onto salads, on top of yogurt, mix them into your baked goods or spread nut butters on your apple slices.
Tip: Beware of your serving sizes. While nuts are a healthy fat, they are still fat. 'A daily serving is about 20 pieces of nuts, or one-eighth of a cup,' says Gerbstadts.

Fruits and Veggies: This should come as no surprise: Fruits and veggies can lower your cholesterol. How? Their plant sterols and stanols help prevent dietary cholesterol from being absorbed by your body. 'People only take in about 200 to 400 mg of plant sterols and stanols each day,' says Gerbstadt. 'However, the target is 1 gram a day.' One gram equals 1,000 milligrams.
Tip: If you're a bit picky when it comes to vegetables and fruits, not to worry. There are ways to sneak in these healthy items and trick your taste buds: Add bananas or zucchini to breads and muffins, puree cauliflower into faux mashed potatoes or hide sauteed vegetables in lasagna or chili.

What Not to Eat: Now that you know which foods you should aim to eat each day to help lower your cholesterol, it's time to learn which foods you should avoid. 'I'm not saying you can never eat these foods,' says Gaylene Scott, RD, director of nutrition for Kootenai Health. 'But it's a good idea to limit your intake so you don't sabotage the good efforts you're making on your cholesterol-lowering diet.' Foods to avoid include:

Certain oils and organ meats: Coconut and palm oils and cocoa butter are high in dietary cholesterol, as are liver, kidney and brain.

Processed meats and full-fat dairy: Sausage, bologna, salami, hot dogs, whole milk, cream and ice cream are high in saturated fat (avoiding saturated fat can help raise HDL, or 'good,' cholesterol levels).

Additionally, the American Heart Association recommends cutting off all visible fat from meat before cooking and removing all skin from poultry pieces; broiling or grilling instead of pan-frying; and using a rack to drain off fat when broiling, roasting or baking."

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