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Life Style Guidelines to Reduce Blood Cholesterol Levels

Source: www.caminomedical.org
Topic: Blood Cholesterol
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Sort Desciption: cholesterol in the blood stream can lead to plaque formation in the arteries, ... A high blood cholesterol level is a risk factor. for heart disease and stroke. ...

Content Inside:
Heart Smart Nutrition Services & Diabetes Education Camino Medical Group 408-524-5844 rev 12/22/2004 Lorri Holzberg, rd, cde LIFE STYLE GUIDELINES TO REDUCE BLOOD CHOLESTEROL LEVELS WHAT IS CHOLESTEROL ? Cholesterol is a fatty substance, present in all animal tissues which is made mostly by the liver. It has many important functions in the body: it is the building block of cell walls, a precursor of the sex hormones and vitamin D, and makes up a large part of the bile acids which help us break down fats that we eat. Cholesterol is made in our bodies and is also obtained from food. Too much cholesterol in the blood stream can lead to plaque formation in the arteries, which can lead to atherosclerosis. A high blood cholesterol level is a risk factor for heart disease and stroke. The cholesterol present in foods is referred to as dietary cholesterol. It is only present in animal foods plant foods do not contain cholesterol. Dietary cholesterol intake plays a small role in increasing blood cholesterol levels; however saturated and trans fat intake has a far larger impact on blood cholesterol levels. W HAT CAN CAUSE HIGH CHOLESTEROL ? Lifestyle factors: Lack of exercise; being overweight; stress. Dietary factors: Excessive intake of saturated and trans fats and cholesterol; a diet low in fiber. Medical history: Family history of heart disease or stroke. D IETARY AND L IFESTYLE WAYS TO R EDUCE C HOLESTEROL 1. E AT M ORE H IGH F IBER F OODS , E SPECIALLY THOSE WITH S OLUBLE F IBER Starchy beans are an excellent source of soluble fiber. Examples include kidney beans, pinto beans, lentils, garbanzos, black beans, navy beans, white beans, etc. Add beans to salads, soups, dips, burritos, tostadas and vegetable stews. Aim for ½ cup beans in 3-5 meals per week. Include oatmeal, oat bran and barley as good sources of soluble fiber. 50 gm of oat bran 3-5 x/week can be effective in lowering cholesterol. ...

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