Cardiovascular disease (CVD) is the second leading cause of death in Canada after cancer. However, having a high blood cholesterol level considerably increases the risk of developing CVD. My tips for controlling your blood cholesterol.
There are two types of cholesterol: LDL cholesterol, the “bad” cholesterol, and HDL cholesterol, the “good” cholesterol. To reduce the risk of CVD, it is recommended to reduce LDL cholesterol levels and increase HDL cholesterol levels. Certain eating habits can help you improve your blood cholesterol. Ten tips!
1. Eat a diet low in saturated fat
Saturated fats are mainly found in fatty meats, deli meats, high-fat dairy products, and coconut, palm, and palm kernel oils. If, depending on their origin, saturated fats do not all have the same effect on cholesterol levels, health professionals recommend limiting their consumption to better manage cholesterol. Reduce your saturated fat intake by choosing lean proteins, avoiding oils high in saturated fat, and opting for plant-based proteins like legumes and tofu. Reducing your intake of saturated fat can help lower your LDL cholesterol levels.
2. Avoid fats from hydrogenated and partially hydrogenated oils
Trans fats, from hydrogenated oils, raise LDL cholesterol and lower HDL cholesterol. These fats were previously found in highly processed foods like hard margarines and commercial baked goods. In Canada, a law prohibiting the addition of trans fats to foods came into force in 2018, but since the industry has a few years to sell its packaging, some products may still contain them.
3. Consume nuts and seeds
Studies show that eating nuts and seeds benefits heart health and can improve blood cholesterol. Aim to eat 1/4 cup (60 ml) of unsalted nuts and seeds at least five times a week. You can eat them as a snack or add them to your salads, yogurt, oatmeal or homemade cookies.
4. Cook with liquid vegetable oils
In cooking, use liquid vegetable oils such as canola oil and olive oil rather than butter, lard, shortening or coconut oil, which is solid at room temperature. Liquid vegetable oils contain unsaturated fat, a type of lipid that can help lower LDL cholesterol.
5. Bet on soluble fiber
Soluble fiber helps reduce the absorption of cholesterol in the blood by binding to cholesterol from food and eliminating it in the stool. They are naturally present in foods such as oats, barley, lentils, kidney beans, apples, chia seeds and psyllium in particular. Aim for 10g of soluble fiber per day.
6. Put soy protein on your plate
Foods containing soy protein can help lower LDL cholesterol. Sources of soy protein include tofu, tempeh, textured vegetable protein (TVP), edamame, natto (fermented soybeans) and vegetable soy beverages. A consumption of 25 g of soy protein per day would be particularly beneficial.
7. Include foods containing plant sterols in your diet
Plant sterols are substances found naturally in plants and help block the absorption of cholesterol. Whole grains, vegetables, nuts and fruits are natural sources of plant sterols. Some products contain added sterols, but these are few in Canada. Two grams of plant sterols a day could lower LDL cholesterol by 5-15%.
8. Eat oily fish
Oily fish are rich in omega-3, unsaturated fats that can help lower blood pressure and the risk of developing blood clots. Although omega-3s have no effect on LDL cholesterol, their other heart-healthy benefits, including their anti-inflammatory properties, support the recommendation to eat at least two servings of fish per week. Fish like mackerel, salmon, sardines and trout are good sources of omega-3s.
9. Limit your salt intake
Limiting your salt intake does not lower your cholesterol levels, but it may reduce your risk of heart disease by helping to lower your blood pressure. Health Canada recommends that healthy adults consume 1500 mg of sodium per day and not exceed 2300 mg per day, or about one teaspoon (5 ml) of salt.
10. Moderate your alcohol consumption
Although moderate alcohol consumption has been associated with higher HDL cholesterol levels, the benefits are not large enough to recommend alcohol consumption for people who do not already drink. It’s all about moderation! Low consumption appears to provide cardiovascular benefits (especially red wine) while excessive consumption may increase your risk of developing heart disease.
►To know more : Listen to the seven tips of cardiologist Samer Mansour