Cholesterol – what you can and can not change

Elevated cholesterol levels aren’t caused by a high-cholesterol diet alone. —those that you can’t change (uncontrollable risks), and those that you can (controllable risks).
Uncontrollable Risk Factors These variables are out of your control. Although you can’t do anything to change them, it’s important to know whether you fall into any of these higher-risk categories.

  • Your age. Your risk of developing high cholesterol increases as you age. Men over age 45 and women over 55 are at higher risk than their younger counterparts.
  • Your gender. Overall, men are more prone to high cholesterol than women—
  • Your family history. Your family has given you more than your eye color. Some people have a genetic predisposition to high cholesterol. Your risk is higher if an immediate family member had high cholesterol and/or its associated problems (like heart disease), especially at a young age (under 55).
  • Your race. Somewhat related to family history, your race can also predetermine part of your cholesterol risk. In the U.S., African Americans, for example, are more likely to develop high cholesterol than Caucasians.

Controllable Risk Factors Factors that you can control are related to your lifestyle—the choices you make each day about what to eat and whether or not to exercise. These are areas of your life where you can take control to improve your cholesterol levels and enhance your overall health.

  • Your diet. Since your body makes about 80% of its cholesterol, the other 20% comes from the foods you eat. If your diet is high in cholesterol-promoting foods (saturated fat, cholesterol, trans fat) and low in heart-healthy foods (healthy fats, whole grains, fish, fruits and veggies), then your diet is probably contributing to your high cholesterol levels.
  • Your activity level. Inactive people are an increased risk for high cholesterol. Regular exercise naturally decreases the LDL (bad) cholesterol levels in your blood while increasing your HDL (good) cholesterol levels. Exercise does not have to be strenuous to offer benefits.
  • Your weight. Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low. Losing just 10% of your body weight (if you are overweight), can improve your cholesterol levels.
  • Smoking. Did you know that smoking is the leading preventable cause of heart disease, due to its effects on your arteries, heart, blood pressure, and cholesterol levels? Smoking damages the walls of your arteries and lowers your HDL (good) cholesterol levels. Quitting can stop (and potentially reverse) a lot of the existing damage to your body, and improve your cholesterol.

My journey through lowering my bad LDL Cholesterol

Today I had my annual physical exam ( age 55). My blood pressure was 120/80 which is great. I have been exercising regularly. However, my good blood cholesterol HDL was 32, and bad cholesterol LDL was 154. The LDL cholesterol should have been under 100 and my doctor wanted to put me on a cholesterol lowering medicine. I want to try through diet and weight loss to lower my LDL or bad cholesterol. I presently weigh 178 and am 5ft 6 inches tall. I need to lose about 10% of my body weight or about 17 pounds over the next six months.

To lower my LDL cholesterol I need to increase my intake of soluble fiber as well. Soluble fiber, lowers cholesterol and is found in brown rice, beans and legumes.  Celery due to its high antioxidant content is known to lower the risk of heart disease by preventing the oxidation of LDL.

Cinnamon ( 1/2 a tsp a day) has been shown to lower LDL cholesterol in people with type 2 diabetes.

I just made sprouted mung beans, and added them to my sweet potatoes.

I also made brown rice with figs and quinoa.

I plan on having the beans, sweet potato with brown rice and quinoa as a meal. It is a complete protein, high fiber ( soluble due to brown rice)  and for dessert- fresh fruit with the skin on it- such as an apple or pear.

I will tell you more recipes as time goes on…

Breakfast tomorrow will be steel cut oats because of the soluble fiber and its lowering  ability on LDL ( cause of oat bran).

fiber helps constipation, diabetes, cholesterol and weight

Adding fiber to your diet
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. It is best known for its ability to prevent or relieve constipation. Fiber also can lower your risk of diabetes and heart disease and help manage your weight.
What is dietary fiber?
Dietary fiber- or roughage includes all indigestible parts of plant foods. It passes unchanged to your colon.
Insoluble fiber- promotes bowel motility and can benefit people with constipation. Whole wheat flower, wheat bran, nuts and many vegetables contain insoluble fiber
Soluble fiber- dissolves in water and can help lower cholesterol and blood glucose levels. Oats, beans, peas, citrus fruits, carrots and barley.

Benefits of a high fiber diet-
Lower your risk of hemorrhoids, irritable bowel syndrome and diverticular
Lower blood cholesterol by lowering the Low density lipoprotein or “bad” cholesterol
Helps control blood sugar levels- soluble fiber slows the absorption of sugar which can help improve blood sugar levels- especially in diabetes
Weight loss- High fiber foods require more chewing time, so you are less likely to overeat. High fiber meals have less calories for the same amount as food as more processed foods.

Adding fiber to your diet-
Switch to whole grain breads, cereals and pasta. Look for at least 2g of fiber/serving
Eat more whole grains products such as brown rice, barley, quinoa and whole grain pasta
Eat more beans, lentils and tofu- add them to a soup, salad or as an entrée
Make snacks count- Choose fresh fruit and raw vegetables or high fiber cereal bars. Vegetables are low in calories and high in fiber

Refined or processed foods such as fruit juice, white bread and pasta are lower in fiber. The refining process removes the fiber. Removing the skin from fruits and vegetables and juicing them also decreases their fiber content.

Serving size and  Grams fiber
Broccoli ½ cup has 2.6g fiber
Fiber one cereal ½ cup has 14g fiber
Kasha go lean 1 cup has 10g fiber
Fiber one bars 1 bar has 9g fiber
Beans ½ cup has 6g fiber
Berries 1 cup 60 3
Apple with skin 1 medium one has 3fiber