health and wellness

Cholesterol 

There’s no denying that a healthy diet is an important defense against rising cholesterol. “If you eat a predominantly plant-based diet - with lots of fruits and vegetables plus some fish - you are on the right track to keeping your cholesterol at a healthy level,” says Lisa Dorfman, a registered dietitian and spokeswoman for the The American Dietetic Association .

That said, certain super-foods can actually help lower bad cholesterol (LDL) and increase the good cholesterol (HDL). Ideally, you want to shoot for a total cholesterol under 200, with the bad one (LDL) under 110 and the good one (HDL) greater than 35. So try to incorporate more of these foods into your daily diet:

Almonds

Studies have found that eating a quarter cup of almonds a day can lower your LDL by 4.4 percent, according to dietitian Leslie Bonci, who is also the director of sports nutrition at the University of Pittsburgh Medical Center. “Eating nuts, especially almonds, which are high in good-for-you monounsaturated fat, is better than simply eating a low-fat snack like pretzels,” says Bonci. Of course, they can also be high in calories, so stick with a small serving and choose almonds that are dry roasted without oil.

Fish

Omega-3 fatty acids are widely considered to be the best of the “good” fats, and the best place to find them in is fish - especially fatty fish like salmon, halibut and tuna. According to Dorfman of the ADA, you want to get 1.5 to 3 grams per day of omega-3. A 4 ounce fillet of salmon will give you close to 3 grams, and you can also get these fatty acids from walnuts and flaxseed (two tablespoons of flaxseed provides 3.5 grams) and in fish oil supplements. If you are looking for a change to eating salmon try this delicious Blackened Salmon sandwich that was recommended to me by a wonderful chef in San Diego, CA.

Oatmeal

A daily serving of this hot delicious cereal will provide dramatic drops in cholesterol levels. Those great results are due to the high levels of soluble fiber found in oatmeal. “The soluble fiber binds to the bile acids that are the precursor to the development of cholesterol and help flush it out,” says Bonci. It is noted that it doesn’t matter how you get your oats - instant or traditional, slow cooked.

Red Wine

A glass of red wine, which contains flavanols, has been shown to have anti-inflammatory properties that may help lower cholesterol and stave off heart disease. But in this case, more is not better. “For women, the recommendation is one drink a day and for men, it’s two,” says Bonci. More than that will, literally, dilute any potential benefits. These flavanols can also be found in red grape juice and dark cocoa.

Soy

Soybeans, soy nuts and edamame, plus any products made from soy such as tofu, and soymilk, can help to reduce the production of new cholesterol. A little can go a long way - aim for about 25 grams of soy protein daily (the amount in a cup of edamame). It is noted, however, that those who are at an increase risk of breast or prostate cancer may want to eliminate it since too much soy can act similarly to the body’s own estrogen which may activate some hormone-dependent tumors.

references:
Sally Wadyka for MSN Health & Fitness
Lisa Dorfman for American Dietetic Association
Leslie Bonci for University of Pittsburgh Medical Center