Released November 10, 2008
STILLWATER, Okla. – Now is a good time to get your blood cholesterol checked and take steps to lower it if it is too high. Sustaining a healthy weight and diet are just as important as taking a daily medication.
According to the National Heart, Lung and Blood Institute, high blood cholesterol affects more than 65 million Americans. This serious condition increases the risk for an individual to develop heart disease.
Janice Hermann, Oklahoma Cooperative Extension Service nutrition specialist, said about one in two American adults have borderline or high cholesterol levels, which increase the risk of heart attack and cardiovascular disease.
“Medications that lower low-density lipoprotein (LDL) blood cholesterol levels are now among the most prescribed drugs in the country,” Hermann said. “Lowering cholesterol through healthful eating habits and physical activity are ways to get blood cholesterol under control before turning to medications.”
The National Cholesterol Education Program recommends patients try to lower their blood cholesterol through Therapeutic Lifestyle Changes. Changes include physical activity and a healthy diet, before starting a medication.
To start on a healthful diet, Hermann recommends reducing dietary trans-fat, saturated fat and cholesterol intake.
“Eating more fruits, vegetables, whole grains, low-fat meats and low-fat dairy products and limiting baked goods and fried foods will help lower blood cholesterol,” she said. “By lowering dietary trans-fat and saturated fat intake, blood cholesterol intake goes down as well, since dietary trans-fat and saturated fat tend to increase blood cholesterol.”
Blood cholesterol can be lowered by working toward a healthful weight.
Hermann said excessive abdominal fat is particularly unhealthy to the heart. If a person is overweight, losing 10 percent of his or her body weight can have a vast improvement on health.
In addition to weight loss, add soluble fiber to the diet.
“Soluble fiber is found in oats, beans, fruits and vegetables,” she said. “Soluble fiber helps trap cholesterol in the digestive tract so that it passes through the body rather than being absorbed. Oatmeal for breakfast and whole fruit snacks are good ways to add soluble fiber to the diet.”
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http://www2.dasnr.okstate.edu/Members/katie.reim-40okstate.edu/lower-cholesterol-by-eating-healthier
Contact: Katie L. Reim, 405-744-6792, katie.reim@okstate.edu
