Dietary changes can result in lower cholesterol levels. By making dietary changes to promote lower cholesterol levels you’ll be able to work with your doctor to gradually wean off medication and eliminate negative medication side effects. And the diet changes don’t have to be hard!
Here are three examples of simple diet shifts that will promote a lower cholesterol.
Diet Shift #1 – Replace eggs & bacon with oatmeal & fruit.
If your standard breakfast consists of cholesterol laden fried eggs and a side of fat (okay, bacon) swap this out for a bowl of oatmeal topped with fresh berries and ground flaxseed. The whole grain oatmeal will promote lower cholesterol levels, blood sugar control, and help you feel full longer. Antioxidant rich berries will help reduce the oxidation of LDL cholesterol that leads to plaque build up, while flaxseed is a rich source of heart healthy omega 3 fatty acids.
A proposed link between the B vitamin choline and coronary artery disease is being explored. The relationship between choline and coronary artery disease (CAD) may involve the accumulation of homocysteine and the effect these concentrated homocysteine levels have on endothelial cells (inner layer of blood vessels).
Several studies indicate that homocysteine levels are a key contributor and primary risk factor for CAD. While on the flip side, several studies have shown no decreased CAD risk with a reduction in homocysteine levels.
So, the importance of choline in reducing the risk of coronary artery disease is debatable. Regardless, choline plays important roles in metabolism and normal cell function, so it’s worth knowing a little about this B vitamin.
To begin promoting lower cholesterol you want to replace these less healthy food choices with heart healthy options.
Here are 2 foods you can add to your diet to promote a lower cholesterol:
1. Atlantic Salmon
Salmon is a rich source of omega 3 fatty acids. Omega 3’s have many benefits, some of which include decreased lipoprotein A, lowered triglycerides, reduced blood pressure, elevated HDL cholesterol, and decreased risk of blot clots.
Some additional sources of omega 3 include fish, ground flaxseed, and walnuts.
The Atkins diet has helped many individuals lose weight, but at the same time it’s been harmful to cholesterol levels. However, a researcher has modified the Atkins diet and replaced the animal protein with vegetable protein sources to compare the results.
The modified Atkins diet includes vegetable proteins from soy, gluten, nuts, vegetables, fruits, and cereals in combination with a low carbohydrate diet. This modified Atkins diet was evaluated on 25 participants for 4 weeks. This group was compared to a control group of 25 participants following a high carbohydrate, vegetarian diet for four weeks. The modified Atkins diet provided 26% of calories from carbohydrates, 31% from protein, and 43% from fat, while the control group received 58% of calories from carbohydrates, 16% from protein, and 26% from fat.
Continue readingLipoprotein(a) levels are not affected by the foods you eat or your activity level. There are no prescription medications, including statin drugs, that have a meaningful impact on reducing levels. That doesn’t mean you don’t have options if you live with an elevated lipoprotein(a). Research suggests certain supplements, such as omega-3’s, niacin, and vitamin C, may help lower lipoprotein(a) in some people.
Work with your doctor to learn your lipoprotein(a) level and the best treatment approach for you.
Eight steps to lower your cholesterol
All the best,
Lisa Nelson, RD
Elevated lipoprotein(a) can cause problems. If your vessel walls are damaged, the body produces more lipoprotein(a) to repair vessel walls. Too much lipoprotein(a) concentrates at damage locations along your artery walls, binds with two amino acids resulting in LDL cholesterol being dumped at the “site,” and oxidized LDL is deposited in the artery wall, which escalates the build-up of plaque. As the plaque forms, lipoprotein(a) encourages the formation of a blood clot on top of the plaque. All of this acts to narrow the blood vessel and impedes blood flow.
What you don’t know just might hurt you!
One reason for elevated lipoprotein(a) levels is atherosclerosis (hardening of the arteries) and constant arterial wall damage causing the body to produce excess lipoprotein(a) in an attempt to repair the damage. Another reason for high lipoprotein(a) levels is genetics. Even if you do not have signs of heart disease, meaning your blood pressure and cholesterol levels are normal, you may still have elevated lipoprotein(a) due to genetics.
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