Every cell in our bodies contains cholesterol. We need cholesterol to make hormones, digest fats and convert sunlight into vitamin D. If we need cholesterol, then why is high cholesterol bad? When we eat certain foods our bodies produce MORE cholesterol than we need. This extra cholesterol builds up in blood vessels and causes inflammation and blockages that can lead to heart attacks or strokes.
There are two types of cholesterol: “good” (HDL), and “bad” (LDL). You want the good type HIGH (HDL) and the bad type LOW (LDL). The LDL builds up on blood vessel walls and causes health problems. The HDL picks up excess cholesterol in your blood and takes it back to your liver where it’s broken down. Certain foods increase cholesterol production: saturated fats, found in animal products like butter and meat; and trans fats, which are mainly used in fried foods and packaged crackers, cookies and snack foods.
You should limit saturated fat to less than 7 percent of your daily calorie intake. But what other changes can you make to lower cholesterol?
Choose healthier fats.
Instead of eating saturated fats like butter, use vegetable oils like olive, peanut and canola oil. These fats are unsaturated and can lower LDL and raise HDL.
Eat at least one good source of omega-3 fats each day.
Fatty fish, (like salmon and tuna), walnuts, and canola oil all have omega-3 fats, which help to lower cholesterol and reduce inflammation in the blood vessels.
Eat more fiber.
Fiber comes from plant foods and can’t be digested. There are two types of fiber: soluble, which dissolves in water, and insoluble, which doesn’t dissolve in water.
Soluble fiber helps to lower LDL. Good sources of soluble fiber include oats, peas, beans, apples, pears, citrus fruits, carrots and barley.
Exercise!
Regular physical activity can raise HDL. Check with your doctor before starting an exercise routine, then work up to at least 30 minutes a day of moderate exercise.
Try walking, cycling, swimming, playing a favorite sport. You can do all 30 minutes at once, or break it up throughout the day. Find an exercise buddy or join an exercise group to stay on track and keep you motivated.
Quit smoking.
Smoking lowers your HDL and increases your risk for heart attack and stroke.
If you quit now, within one year your risk of heart disease will be cut in half.
Making small lifestyle changes can lower your cholesterol and improve your overall health. Project Open Hand senior meal sites offer well-balanced meals that can help you add cholesterol-lowering foods to your daily diet. Join friends at one of the meal sites in the city—visit www.openhand.org/seniors for locations.