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What are some practical ways to lower cholesterol?
Blood cholesterol levels are largely
determined by what we eat. If you are serious about lowering your cholesterol, follow these
guidelines:
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Eat less cholesterol.
Reduce the usual amount of 400 mg of cholesterol eaten to less than 50 mg a day, or
better yet, to zero. Markedly reduce all meat and fowl, especially organ meats and sausages, egg
yolks and most dairy products; ideally, stop them altogether.
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Eat less fat.
Saturated fats and trans-fats push the
liver into overdrive in making cholesterol. These fats are more potent in raising blood
cholesterol levels than the cholesterol we eat. They are twice as potent as the cholesterol
eaten in determining blood cholesterol levels.
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Saturated fats are solid
at room temperature (butter, lard) and are prominently found in animal
products.
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Trans-fats are formed when
oils are partially hydrogenated to make them more “spreadable” and to prevent them from going
rancid. They are
found in margarines, most peanut butters, and many other processed foods such as cakes, poies,
crackers --foods with a needed shelf life.
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Polyunsaturated (liquid)
fats don’t directly raise blood cholesterol levels, but they relate to
certain adult cancers and overweight.
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Eat less animal protein.
Homocysteine levels rise after a meal
rich in animal protein, and these elevated levels have been associated with increased
cholesterol and an increased risk of coronary heart disease.
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Eat more fiber.
Soluble fibers, plentifully found in
oats, beans, and fruits, bind to cholesterol and bile acids in the intestines and
prevent them from being reabsorbed into the bloodstream. Eating more of these fiber-rich
foods can lower blood cholesterol levels about 5%.
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Medications.
While the optimal diet will reduce
your blood cholesterol by an average 15 to 30% within four to eight weeks,
cholesterol-lowering medications may be needed for a few who may not respond to the
lifestyle measures. Be sure to check this with your physician.
Contact
CHIP to learn more about
cholesterol.
"Be Healthy by Choice, Not by Chance!". |
