Cholesterol and Heart Disease
In the annual physical, your doctor checks your cholesterol levels. But what is it? And what do the numbers say about your health?<\/p>\n
Cholesterol is a type of lipid or fat. In our bodies, it travels through our blood stream in particles called lipoproteins. Low-density lipoproteins (LDL) are bad because they can lead to a buildup of plaque in arteries.<\/p>\n
A mass of plaque can narrow your arteries and restrict blood flow \u2013 much like trying to sip juice through a clogged straw. Eventually, the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain.<\/p>\n
Hello, heart attack and stroke!<\/p>\n
High-density lipoproteins (HDL), on the other hand, are good because they pick up the LDL clogging your arteries and take it to the liver, where it\u2019s processed and eventually excreted.<\/p>\n
A total blood cholesterol level of 200 and above is cause for concern, according to the American Heart Association.<\/p>\n
Chow Down
\u201cLowering your cholesterol reduces your risk of contracting heart disease and dying from a heart attack,\u201d Brill says.<\/p>\n
What you eat can affect the amounts of HDL and LDL flowing through your bloodstream, and Brill has a cholesterol-lowering eating plan that\u2019s tasty and effective.<\/p>\n
\u201cMy diet is about what you can eat \u2013 not what you can\u2019t,\u201d she says.<\/p>\n
What\u2019s on her list? Try these 8 super-foods. Aim to eat all eight daily and heed the two bonus tips as well:<\/p>\n
1. Oatmeal
Oats are rich in beta-glucan, a soluble fiber that acts like a sponge to soak up cholesterol.<\/p>\n
How to sneak it in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan and it\u2019s easy to mix into homemade bread, muffin and pancake batter.<\/p>\n
Check out these Oatmeal Chocolate Chip Cookies.<\/p>\n
Brill\u2019s daily Rx: 3 grams of beta-glucan, found in a half cup of dry oatmeal or oat bran.<\/p>\n
2. Almonds
Almonds contain two powerful antioxidants \u2013 vitamin E and flavonoids \u2013 which prevent the oxidation of LDL, a precursor to plaque buildup.<\/p>\n
How to sneak it in: Eat almonds with their skins, which pack a hefty dose of flavonoids. Stir a handful into yogurt or spread two tablespoons of almond butter on whole-wheat bread.<\/p>\n
Make these Spiced Spanish Almonds for a snack.<\/p>\n
Brill\u2019s daily Rx: One ounce of dry-roasted, unsalted almonds.<\/p>\n
3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body\u2019s ability to get rid of cholesterol.<\/p>\n
How to sneak it in: Eat ground flaxseeds rather than whole ones, because your body can better absorb its nutrients. Brill likes to sprinkle them into her morning oatmeal. New studies also show that whole flaxseeds are better than flaxseed oil for lowering cholesterol.<\/p>\n
Use whole flaxseed in these Blueberry-Maple Muffins.<\/p>\n
Brill\u2019s daily Rx: 2 tablespoons of ground flaxseeds.<\/p>\n
4. Garlic
Garlic impedes the liver\u2019s ability to make cholesterol.<\/p>\n
How to sneak it in: Chop garlic into small pieces to release its flavor. Saut\u00e9 it with steamed spinach, add it to sauces and soups or pur\u00e9e roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody\u2019s favorite: mashed potatoes.<\/p>\n
Or try this Creamy Cauliflower Puree.<\/p>\n
Brill\u2019s daily Rx: One clove and one Kyolic One Per Day Cardiovascular aged garlic extract supplement.<\/p>\n
5. Phytosterol-Containing Foods
Phytosterols are a fat found in plant foods such as fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking it from your intestinal cells.<\/p>\n
How to sneak it in: Even a vegetarian diet provides no more than 300-400 mg of plant sterols a day, well below Brill\u2019s recommendation.<\/p>\n
So supplement this with foods containing added phytosterols \u2013 chocolate bars, margarine, cheese, granola bars and cookies, to name a few \u2013 but keep an eye on saturated fat and trans-fat content.<\/p>\n
Check out this Cranberry-Almond Granola.<\/p>\n
Brill\u2019s daily Rx: 2-3 grams of phytosterols a day spread over two meals.<\/p>\n
6. Apples
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants that help prevent plaque buildup.<\/p>\n
How to sneak it in: Chop, slice or dice \u2019em, but leave the peel on for maximum health benefits.<\/p>\n
Try this Jicama-Apple Slaw recipe.<\/p>\n
Brill\u2019s daily Rx: One apple \u2013 to keep the doctor away, of course.<\/p>\n
7. Beans
Beans contain a special soluble fiber that\u2019s fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and inhibit LDL cholesterol production.<\/p>\n
How to sneak it in: Brill loves Adzuki beans, which are used in Japan to make sweet red bean paste.<\/p>\n
She also recommends cannelloni beans (try them in Tuscan soups, an Italian bean-based soup) and kidney beans, perfect in Southwestern chili.<\/p>\n
Make this Pasta Bean Soup.<\/p>\n
Brill\u2019s daily Rx: 1\/2 cup of legumes (beans, peas or lentils).<\/p>\n
8. Soy Protein
Soy protein contains phytoestrogens \u2013 compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver\u2019s ability to get rid of cholesterol in your bloodstream.<\/p>\n
How to sneak it in: Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soy nuts with dried fruit for an energy-boosting trail mix.<\/p>\n
Try this TLT (Tofu, Lettuce & Tomato Sandwich) for lunch.<\/p>\n
Brill\u2019s daily Rx: 20\u201325 grams.<\/p>\n
Two More Tips
A healthy diet isn\u2019t your only defense against cholesterol.<\/p>\n
\u201cEvery step works to lower cholesterol in a specific way,\u201d Brill says. \u201cBy combining them all, you get an extremely powerful LDL-lowering approach.\u201d<\/p>\n
Here are two of her favorite non-food-related tips:<\/p>\n
9. Take Metamucil (Psyllium Husk)
Metamucil contains psyllium husk, a fiber that prevents cholesterol from entering intestinal cells. This fiber soaks up cholesterol so you excrete it rather than absorb it into your body.<\/p>\n
It\u2019s \u201cthe most powerful LDL-lowering viscous soluble fiber in existence,\u201d Brill says.<\/p>\n
How to sneak it in: Adults should consume 10-25 grams of soluble fiber a day, advises the National Cholesterol Education Program, but most get only 3-4 grams.<\/p>\n
Brill says you should get half your fiber from a supplement and the rest from food.<\/p>\n
Take half your daily dose of Metamucil before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or diarrhea.<\/p>\n
Brill\u2019s daily Rx: Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.<\/p>\n
Or use the powdered version, which you can mix into water. It varies by product, but most Metamucil powders contain 3.4 grams of psyllium husk per serving.<\/p>\n
10. Work Up a Sweat
Brisk exercise speeds blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).<\/p>\n
How to sneak it in: You don\u2019t have to hit the gym to get some exercise. Clip on a pedometer while you run errands and aim for 10,000 steps a day.<\/p>\n
Brill\u2019s daily Rx: 30 minutes of exercise.<\/p>\n
Start incorporating these foods and tips into your lifestyle today.<\/p>\n<\/div>\n
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What\u2019s the nation\u2019s No. 1 killer of women<\/p>\n","protected":false},"author":0,"featured_media":415536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":{"0":"post-415535","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-local-news"},"yoast_head":"\n