Nutrition/Food/Recipes for High Cholesterol

What does cholesterol do?

While many view it as a harmful substance, cholesterol is critical to the optimal functioning of the human body. Cholesterol is predominantly manufactured in our liver and intestines. It helps maintain the structural integrity and function of our cells, allowing for permeability of cell membranes. Cholesterol is the substance from which bile acids are manufactured in the liver that allow us to assimilate fat soluble nutrients from the foods we eat. In addition, cholesterol is a precursor for steroid hormones made by the adrenal glands, ovaries and testes.

When the body is under stress, cholesterol goes up to allow us to create adaptive hormones. According to the US Department of Agriculture (2006), cholesterol serves as an antioxidant in the body. A key to lowering high cholesterol is to reduce stress and minimize damage to the circulatory system as cholesterol serves as a salve for inflamed blood vessels. New research indicates that cholesterol provides protection for an aging brain, nerves and heart, which explains why it increases with age, wear and tear.

The Ratio

Cholesterol moves from the liver to the circulatory system by attaching to protein molecules called low-density lipoprotein (LDL) – the more LDL you have circulating in your body, the higher your risk of heart disease. This is why LDL is often referred to as “bad cholesterol.” High-density lipoproteins (HDL) carry cholesterol back to your liver and away from other tissues, so it is often referred to as “good cholesterol.”

It is important that these good and bad cholesterols are maintained in proper ratios. The rule of thumb is that total cholesterol is best kept between 150 and 200 mg. percent. LDL should be less than 130 mg. percent, while HDL should be higher than 35 mg. percent. A good goal would be to keep the ratio of total cholesterol to HDL at 4:1 or less. Therefore, if total cholesterol is at 200, then HDL should be at least 50 mg. percent.

Eat Well, Stress Less to Lower Cholesterol

Keeping cholesterol levels in check is not as difficult as one might think. For many it can be as simple as lowering saturated fat, trans fats (margarine) and refined carbohydrate intake and eating more olive oil, garlic and fresh vegetables. Think salad or stir-fry. Here are some tried and true solutions to lowering LDL cholesterol and raising HDL levels:

• Reduce the amount of saturated animal fat in the diet by choosing lean cuts of meat, poultry and fish
• Avoid hydrogenated or partially hydrogenated vegetable oils that produce trans fatty acids – such as margarine
• Increase the amount of water-soluble dietary fiber in your diet by eating more fresh fruits, vegetables, and whole grains. Water-soluble dietary fiber in leafy greens helps to reduce serum cholesterol levels.
• Include foods that are high in omega-3 fatty acids, such as cold-water fish (salmon, herring, mackerel, and halibut), flaxseed oil and walnuts
• Have 2 -4 Tbs./day of flax seeds and monounsaturated fats in the diet such as avocado, olives almonds and walnuts
• Reduce the amount of refined carbohydrates (sugar and white flour) in your diet
• Increase physical activity – be sure to consult with your health care provider before you begin any new exercise regimen
• Manage stress with extra B vitamins (niacin lowers LDL), zinc, calcium, magnesium and vitamin D.

Heart-friendly Yummy Oatmeal Cookies

This recipe is wonderfully comforting and healthful. Feel free to add your favorite heart-healthy ingredients.

Organic ingredients are recommended.

• 2¼ cups of freshly ground flaxseeds
• 1 cup honey
• 1 egg
• 1/3 cup milk
• 1½ teaspoons vanilla
• 3 cups old fashioned, rolled oats
• 1 cup oat flour
• ½ teaspoon baking soda
• ½ teaspoon sea salt
• 1 teaspoon cinnamon
• 1 cup raisins or dried cranberries
• 1 cup chopped walnuts

Preheat oven to 375° F. Combine ground flaxseeds, honey, egg, milk and vanilla in a large bowl and blend well. Combine oats, oat flour, baking soda, sea salt and cinnamon in another bowl. Add oats mixture to the flaxseed mixture. Stir in raisins or cranberries and walnuts. Drop rounded tablespoons of dough onto baking sheet about 2 inches apart and press down with fingers to flatten slightly. Bake cookies for 10 – 12 minutes, or until lightly browned. Cool on baking sheet, remove and enjoy!

For more assistance

Consider consulting with a certified dietitian or nutrition consultant for guidance regarding the use of herbs and dietary supplements to assist with lowering your cholesterol or for questions regarding drug-nutrient interactions. For every 1% drop in LDL cholesterol levels, there is a 2% drop in the risk of heart disease.