Diet and Cholesterol

When it comes to keeping your cholesterol in a normal range, what you eat can make all the difference.

Cholesterol is a soft, waxy substance found in the bloodstream and in all of the body’s cells. When you eat foods high in saturated fat and cholesterol, such as fried food, butter or whole milk, your cholesterol can rise. Having a cholesterol level of more than 200 can increase the risk of coronary heart disease and heart attack.

Managing cholesterol starts with eating right. “Choosing bread, cereal and pasta made with whole grains can lower cholesterol,” says Betsy Hornick, a dietician in Poplar Grove, Ill. (pop. 1,368).

When whole wheat or oats are the first ingredient on a food label, it means the food has ingredients that keep the body from absorbing cholesterol. High-fiber foods such as dried beans and peas also are cholesterol-smart foods.

Instead of hot dogs, chips and whole milk dairy products, Hornick recommends eating lean meats that are baked, grilled or broiled. Snack on fruits and build meals around vegetables seasoned without butter or sauces. Choose fat-free or low-fat cheese, milk and ice cream. Research has found that including less meat and more tofu, eggplant and almonds in your diet can reduce cholesterol as well.

Smart food choices

Avoiding foods containing the partially hydrogenated oils commonly found in commercial baked goods is especially important. “We call these transfats and they can raise blood cholesterol,” Hornick says. To learn if an item contains hydrogenated oils, check the ingredient list on the package.

Combining regular exercise and reasonable portions with low cholesterol foods are all part of a healthful lifestyle. “Regular, physician-approved exercise has been proven to help keep cholesterol down,” Hornick says. “And eating normal food portions pays off because it cuts calories,” she adds, explaining that many people who are overweight also have high cholesterol.

Instead of heaping on the food, eat portions based on the sizes recommended on the label.

Going cholesterol light, doesn’t mean giving up everything you like. “You can eat anything you want,” Hornick says, “as long as you plan for it. Cholesterol management is about being realistic and eating smart.”

Mardy Fones is a freelance writer in Nashville, Tenn.

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