Managing Cholesterol Naturally - Diabetes & Nutrition

12/13/07 Nutrition & Exercise

Foods that Help Lower Cholesterol

Here are six foods recommended by the experts at the Mayo Clinic that are proven to help reduce cholesterol levels. Your diabetes & nutrition plans should include some of them.

Oatmeal and Oat bran contain soluble fiber. Soluble fiber has been shown to reduce LDL (bad) cholesterol levels significantly. Eating between five and 10 grams of soluble fiber each day can reduce LDL cholesterol by 5 percent. The fiber binds itself to bile, which contains cholesterol, and is passed from the body instead of being absorbed through the intestines.

Walnuts, a healthy treat rich in polyunsaturated fatty acids, keep blood vessels healthy and pliable. Almonds have also shown similar healthy effects on cholesterol. Walnuts and almonds can easily be incorporated into diets, including low-calorie diets. Since nuts are high in calories, they can be used to replace foods high in saturated fats, like cheese or croutons on a salad. Research suggests that a diet in which 20 percent of calories come from walnuts may reduce LDL cholesterol by 12 percent.

Fish are high in omega-3 fatty acids, which have been shown to reduce triglyceride levels. They also reduce blood pressure and the risk of blood clots. Research also shows that among people who have suffered heart attacks, omega-3 fatty acids reduce the risk of sudden death. The Mayo Clinic recommends eating at least two servings of fish a week. The fish with the highest levels of omega-3 are mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

Plant Sterols or Stanols are used to fortify some foods and naturally block the absorption of cholesterol in the body. Orange juice with sterols can lower LDL cholesterol levels by 10 percent. However, the American Heart Association recommends that only people with elevated LDL cholesterol levels consume sterols.

Soy has little effect on cholesterol levels, contrary to a long-standing assumption. Research has proven that even consuming large amounts of soy only has a limited effect on LDL cholesterol. However, it does contain important vitamins, minerals, is a low-fat protein, and is a good source of fiber.

Cutting Fats is really the first place to start when trying to reduce cholesterol intake. Targeting bad fats, like saturated and trans fats and eliminating them is a straightforward step toward reducing cholesterol.

The Benefit of Exercise

Exercise can elevate levels of HDL (good) cholesterol and help control levels of LDL cholesterol. High levels of HDL cholesterol are associated with reduced risk of heart disease and diabetes-related complications. Being overweight can contribute to overall high cholesterol and an increased risk of heart disease. Increasing physical activity can contribute to weight loss, and losing five or 10 pounds can help lower cholesterol.

Recent studies have also proven that the worst kind of fat to have on the body is fat on the abdomen. A larger waist-to-hip ratio means a greater risk of diseased arteries. People with larger ratios have more atherosclerosis, or plaque buildup, on artery walls—a result of high cholesterol.

Lifestyle Changes

Quitting Smoking can greatly impact cholesterol levels and heart health, especially among men and women younger than 50. Smoking actually decreases HDL cholesterol levels while contributing to fatty build up on artery walls. It also increases the chance of blood clots.

Drinking Alcohol in Moderation can also help control cholesterol; it is associated with higher HDL cholesterol. While some studies have determined that drinking in moderation can contribute to heart health, experts don't recommend drinking alcohol unless the patient is already doing it. Two drinks per day for men and one per day for women is considered moderate alcohol consumption.

Sources:

Mayo Clinic
American Heart Association