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Provided Courtesy of Nutrition411.com Lowering Your LDL and Total Cholesterol Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC Updated by Nutrition411.com staff Review Date 12/13 G-1084 Risks of Elevated Total Cholesterol and LDL Cholesterol • Plaque buildup in arteries, leading to coronary artery disease or atherosclerosis • High serum cholesterol and low-density lipoprotein (LDL) cholesterol are key causes of heart disease, stroke, and mortality Aim for 25-35 grams (g) of fiber/day, particularly soluble fiber Focus on activity Decrease LDL and Total Cholesterol Replace saturated fats with monounsaturated (olive oil) and polyunsaturated fats (salmon) Maintain a healthy weight Focus on fruits and vegetables Limit saturated and trans fats Focus on Fiber, Especially Soluble Fiber • For general health, adults should aim for at least 25-30 g/day of dietary fiber from a variety of food sources • 6-10 g of soluble fiber/day: ‒ ‒ ‒ ‒ ‒ ‒ ‒ ‒ Apples Barley Beans Carrots Citrus fruits Oats Peas Psyllium Soluble Fiber Food Grams of Soluble Fiber Prunes, six medium 3 Kidney beans, ½ cup (C) 2 Pinto beans, ½ C 2 Brussels sprouts, ½ C 2 Oat bran, ⅓ C (dry) 3 Orange, one medium 1.8 Oatmeal, ⅓ C (dry) 1.3 Apple, one medium 1.2 Grapefruit, one-half medium 1.1 Broccoli, ½ C 1.1 Maintain a Healthy Weight • Weight loss can help lower LDL cholesterol in those who are overweight Maintain a Healthy Weight (cont’d) • Lose weight by creating a calorie deficit: – Reduce portions – Try to use calorie-free beverages – Focus on fruits, vegetables, lean meats, low-fat dairy, and whole grains – Opt for the fat-free, sugar-free versions of foods – Read food labels – Eat three meals/day – Stay well hydrated – Exercise Maintain a Healthy Weight (cont’d) • 1 (pound) lb of fat=3500 calories – A 250-500 calorie deficit/day will allow for ½-1 lb weight loss/week • Aerobic activities burn the most calories: – – – – Running Swimming Bicycling Aerobic exercise and dance classes • Strengthening activities help build muscle Focus on Fruits and Vegetables Most people need 5½ cups of fruits and vegetables daily Fruits and vegetables: • Are packed with vitamins and minerals • Can help you to maintain a healthy weight • Provide an excellent source of fiber and antioxidants • Help reduce the risk of heart disease, stroke, and some cancers How to Increase Your Fruits and Vegetables • Top cereal, oatmeal, and pancakes with sliced apples or berries • Have a piece of fruit for a snack • Add vegetables (peppers, broccoli, spinach, mushrooms, and tomatoes) to an egg white omelet Tips for Purchasing Fruits and Vegetables • Consider canned, dried, and frozen fruits and vegetables (good options) • Purchase fruit without added sugar or syrups • Look for vegetables without added salt or butter • Try low-fat dips or hummus for dipping vegetables Focus on Activity • You can achieve health benefits to your heart, lungs, and circulation by participating in moderate to vigorous aerobic activity for 30 minutes most days of the week or 150 minutes per week total • You can accumulate your times— three 10-minute or two 15-minute sessions to equal 30 minutes Focus on Activity (cont’d) • Rate your workout on a scale from 1 to 10 • Aim for moderate intensity when exercising for health benefits: – 0=extremely easy – 4-7=moderate intensity – 10=extremely hard Focus on Healthy Fats • To improve your cholesterol, replace saturated fats with: – Monounsaturated fats—olive oil, canola oil, olives, avocados, peanut butter, and many nuts and seeds – Polyunsaturated fats—omega-3 fatty acids, such as flaxseed, walnuts, salmon, soybeans, halibut, shrimp, snapper, and tofu Limit Saturated and Trans Fats • Look at food labels—stay away from foods with partially hydrogenated or hydrogenated oils • Choose low-fat and skim dairy products • Eat lean meat (trim fat and remove skin) • Bake, roast, braise, broil, grill, or poach food • Avoid fried foods • Watch for hidden fats in salad dressings, gravy, and processed foods • Replace solid fats with liquids in cooking and baking Fat Consumption Limits Fat Consumption Limits for Lowering Blood Cholesterol Calorie Level Total Fat (g) Saturated Fat (g) Trans Fat (g) 1200 33-40 g <9 g <2 g 1400 1600 1800 2000 39-47 44-53 50-60 55-67 2200 61-73 g g=grams, <=less than g g g g <11 g <12.5 g <14 g <15.5 g <17 g <2 <2 <2 <2 g g g g <2 g References Academy of Nutrition and Dietetics. Nutrition Care Manual®. Nutrition Care Manual Web site [by subscription]. www.nutritioncaremanual.org. Accessed December 29, 2013. Mayo Clinic Staff. HDL cholesterol: how to boost your ‘good’ cholesterol. Mayo Clinic Web site. http://www.mayoclinic.com/health/hdlcholesterol/CL00030/METHOD=print. Accessed December 29, 2013. Raymond JL, Couch SC. Medical nutrition therapy for cardiovascular disease. In: Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed. St Louis, MO: Elsevier Saunders; 2012:742-781.