Our cholesterol numbers are divided into two main parts; HDL and LDL cholesterol. They are sometimes referred to as “good” and “bad, respectively. While triglycerides also fit in here, I will be working with these two components.
Fat Choices: Fat is not the enemy. Without some fat in our diet, fat soluble vitamins could not be absorbed. However, the choice of fat is important. Saturated fats, which tend to come from animal sources, aren’t good for us, but unsaturated fats can be. Monounsaturated fat is even better. These choices tend to come from vegetable matter.
Oats: Very few foods or herbs are allowed to make health claims. One of these few is the humble oat. Consuming foods containing oatmeal at least once daily can help lower your LDL cholesterol up to thirty points. With both cereals and breads containing this grain, it’s pretty easy to get enough.
Omega-3 Fatty Acids: By raising HDL numbers, this fatty acid can improve your LDL numbers. You may be surprised to find out that salmon is not your only natural source for this compound. Most cold water fish have it, and so do flax seeds. For the seeds, be sure to use ground flax, flax oil or a processed compound. The seeds are too hard and cannot be digested.
Protein Choices: Cholesterol amounts differ in different sources. Some of these differences can be surprising. A lean cut of either beef or pork may have less fat and cholesterol than boneless/skinless chicken breast. Even better, go for some of the vegetable protein sources such as beans and corn.
Reading Labels: If you purchase processed foods, be sure to read the nutrition label. This will give you information on fats, cholesterol and other components in the food that you need to be aware of. Don’t limit this check to products made completely or mostly of meat, many other processed foods have issues with cholesterol. As an example, pasta sauce can have high numbers.
Red Yeast Rice: The FDA is considering removing this from the “food” category and putting it under medications. That is because this product is thought to act like prescription statins. If you are already taking statins, don’t add this to your list of supplements. There are also drug/herb and herb/herb interactions.
It is a good idea to talk to your doctor about how you can improve your cholesterol numbers. Take a list of everything you take, including over the counter medications and herbal supplements, to your doctor. That way you can avoid side effects and interactions.