Nuts for Heart Health

While all tree and ground nuts have been recognized as offering a health boost to any diet, not all nuts are created equal and certain nuts have been singled out as superior. Just one ounce a day of peanuts, hazelnuts, almonds, some pine nuts, pecan nuts, walnuts and pistachios can lower your chances of contracting heart disease. These nuts all carry a label endorsed by the FDA that they can help you to avoid heart disease if consumed in moderation. Significantly some pine nuts, Brazil nuts, cashew nuts and macadamia nuts were not included in this ruling, even though they also present a number of health benefits when consumed.

Even though macadamias were excluded, and it is probably owing to their very high fat levels, studies have also proven this nut to have the ability to lower cholesterol levels too. Made up of 86% monounsaturated fatty acid the studies carried out on macadamias posited the theory that nuts can chance the lipoprotein and serum lipid concentrations in the blood.

Nuts and Cholesterol Levels

Scientific studies that were carried out on control groups of participants have revealed that consuming nuts as part of a balanced eating plan can actively increase HDL cholesterol levels and decrease LDL cholesterol levels in the blood. Nuts contain no dietary cholesterol and contain a useful combination of fiber and omega-3 fatty acids.

Nuts for Nutrition

Nuts are packed densely with nutrients for good health. They have small amounts of saturated fat and good levels of polyunsaturated and monounsaturated fats. They are good sources of soluble fiber, which lowers LDL cholesterol and can reduce the absorption of cholesterol in the blood. They are also rich in omega-3 fatty acids which have been proven to lower blood pressure and the chances of blood clots developing.

Nuts are rich in phytochemicals: phytoestrogens, phenolic compounds, flavonoids and ellagic acid. They provide a valuable source of minerals which are often found to be lacking in the Western diet such as:

• Zinc
• Calcium
• Magnesium
• Iron
• Copper
• Potassium
• Selenium

In addition they also provide a great source of plant protein without the saturated fat that would be found in equivalent portions of meat and poultry. They also provide good amounts of folic acid, niacin, vitamin E and vitamin B6.

Toss Out Animal Fat for Plant Fat

While nuts can have as much as an 80% fat content, it is healthy fat that they offer. Because they also contribute a lot of calories to your daily quota you should look at fitting them into your diet as a substitute for an animal fat or processed food that you would normally consume in your diet. Instead of that cream or butter on your potato, top a crunchy salad with a handful of chopped nuts or skip the cheese in your sandwich for a handful of nuts and a fat-free yoghurt as a snack later on.

Snacking On Nuts

To get the full nutritional punch you need to eat the nuts raw and unsalted. Chocolate-covered, yoghurt-coated and roasted candy nuts do not have the same benefits. Nuts are handy to keep in a trail mix with some toasted oats and dried fruit for when you experience snack-attacks.

They can be added to cereals, mueslis, porridges and breakfast smoothies or they can be sprinkled over salads and soups. Crushed nuts and nut powders can add flavor and texture to sauces in hot dishes and are common ingredients in Eastern and Asian cooking. Nut butters and nut oils can also be incorporated into the diet for wholesome goodness.

Which Nuts Are The Best To Eat?

Walnuts          

While all nuts appear to offer a number of health benefits walnuts have had the most research carried out and a lot is known about their nutritional composition. They are especially high in omega-3 fatty acids and have been proven to slow down the production of triglycerides in the blood, making them a great ingredient for a cholesterol-fighting menu.

They are believed to slow down the development of plaque in the blood vessels, which can lead to strokes and heart attacks. Studies have shown that consuming a handful of walnuts decreases bad or LDL cholesterol and increases good or HDL cholesterol levels. And the icing on the cake? – a study conducted by Harvard University in 2009 indicates that even though walnuts are high in fat content, the benefits of improving cholesterol levels does not come at the cost of excessive weight gain.

Almonds

Almonds (and pistachios)  offer the least amount of calories per serving and also give your diet a valuable vitamin E boost. A scientific study revealed that eating a handful of almonds daily lowered levels of LDL cholesterol and the results were proportional to the amount of consumed. Another study conducted by the British Journal of Nutrition suggests that the fiber content in almonds prevents the absorption of the fat in the nuts, making them an ideal candidate on the go-to snack list.

Pistachios

Like almonds, pistachios have very few calories – a single pistachio nut has just 3 calories in it. FDA guidelines suggest that eating 1.5 oz of nuts like the pistachio may reduce the risk of heart disease. A 2008 study reported by Science Daily suggests that in addition to lowering the bad cholesterol, pistachios also help increase antioxidants in the blood stream. Pistachios are high in Vitamin E, lutein and beta carotene; and are a great source of fiber, phosphorus, thiamin, and vitamin B6. For the most health benefits, eat them unsalted and unroasted.

Hazelnuts

Also known as filberts, these nuts are packed with antioxidants, folates and vitamins B1, B2 and B6. Not only does the high content of monounsaturated fats in hazelnuts help reduce bad cholesterol, but arginine, an amino acid found in these nuts can help relax the blood vessels, and the magnesium can lower blood pressure.

Pecans

Research studies indicate that the vitamin E found in pecans is a a natural antioxidant that can prevent the oxidation of LDL cholesterol and hence slow down plaque buildup. Like most other nuts on this list, the health benefits of pecans are not limited just to lowering bad cholesterol – they can protect us from age-related motor neuron degenration like ALS to weight loss  and maintenance.

Overall, nuts are a great addition to your heart healthy diet plan. Next time a snack attack hits you reach for a bag of nuts instead of high cholesterol foods like chips and your heart will thank you for it!

Cholesterol Content in Egg

Recent research conducted by USDA has indicated that the nutritional content of eggs is very different now compared to what it was years ago and eggs these days contain about 14% less cholesterol (and 64% more Vitamin D) than they did ten years ago. The changes in the nutritional quota of the humble egg are attributed to a difference in the diet the hens eat and the way they are reared in modern-day farming.

Ten years ago a large egg would have contained in the region of 215mg of cholesterol but today studies reveal that an egg of the same size only comes in at 185mg. The recommended daily allowance of cholesterol for people who have normal cholesterol levels sits at 300mg, whereas people who already have high cholesterol levels are advised to keep it down to 200mg a day, so a 215 mg of cholesterol egg would have been pushing the limits, when considered in the context of the cholesterol that was consumed over a day. At only 185 mg of cholesterol however, enjoying an egg these days still allows some leeway for a little more cholesterol from other food sources. Free-range hens who can forage for their own food and that are not commercially-fed have also been proven to produce eggs with a lower cholesterol content.

Nutritional Value of Eggs

Research has furthermore highlighted that eggs are an almost pure protein source and the highest source of protein out of all the foods, second only to human breast milk. While it is true that an egg’s cholesterol is contained in the yolk, eating only the whites can deprive you of valuable nutrition. 43% of an egg’s protein is in the yolk as are all the fat-soluble vitamins (A, D, E, K) and carotenoids making the yolk a valuable source of immunity for the body. These nutrients also lower your chances of getting Cancer, maintain healthy skin, bones and teeth, and assist with healthy thyroid function. The egg yolk also acts as a balance for the white’s amino acid content and skipping it can deprive you of this.

In addition eggs contain high levels of vitamin D, a vitamin that is not found in many food sources in abundance. They are also rich in vitamin B12, vitamin E, riboflavin, zinc, calcium, iron and the essential fatty acids that the body needs.

Impact of Dietary Cholesterol on Blood Cholesterol Levels

Significantly though, further advances have revealed that dietary cholesterol, or consuming cholesterol in your food, does not necessarily elevate your total blood cholesterol directly. While there are people who are considered to be “cholesterol-sensitive” because their levels are affected by what they eat, it has also been discovered that it is the liver that produces cholesterol in the body and, because of the body’s commitment to homeostasis (or maintaining regularity in the body), it will produce less when you consume more through what you eat.

Cholesterol isn’t all bad either. We need certain amounts of it for cell membrane production, as a base for our steroid hormones and for our sex hormones so we can’t leave it out of the diet completely. In some instances high cholesterol levels could indicate that your body is fighting an injury or working hard to repair damaged cells. People who are diagnosed as cholesterol sensitive can still reap the health benefits of the egg white which provides a great deal of protein.

When it comes to the dangerous conditions that can stem from heightened cholesterol levels, scientists agree that it is saturated fat and hydrogenated fats in the diet that pose more of a threat to your health. LDL or low-density lipoproteins line the insides of your blood vessels, causing a narrower passageway and inflammation which can increase blood pressure or block circulation completely if a clot passes through, putting you at risk of a heart attack or stroke. And eggs, it emerges, are significantly low in saturated fat compared to animal by-products like red meat, dairy products and shellfish. At only 5g of fat per egg, of which only 1.5g is saturated fat, eggs are a sensible addition to your diet. They also only contain between 65 and 70 calories per egg, which is great news for people who are following calorie-restricted diets.

The Verdict

Practically speaking, enjoying an egg every now and then should not be a problem at all. If a good breakfast for you means two or three eggs in one sitting, then it may take you over the recommended daily threshold. But, if you are only doing this once a week, you may still fall into the safe zone.

More important though is how you eat your eggs. Frying them in dollops of butter (saturated fat) or half an inch of oil (hydrogenated fat) is definitely going to have a huge negative impact on your heart health. Boiling or poaching is the healthiest way of preparing eggs. Remember also that the yolks need to be runny to get the full extent of goodness.

Finally, if you are in the high risk category, you should speak to your doctor about your specific situation before grab your keys and head out to IHOP for a hearty omelette. The key is, whatever you do, do it in moderation, and use your common sense.

Well, you know how a camel stores nutrition in its hump to survive long periods without food and water? We humans do something similar – but in a smaller scale. The calories from the carbohydrates and the fats that we consume are stored in tiny molecules called triglycerides. What we need at the moment is used up by the cells and the rest is put away for later in fat cells (you know — the ones that accumulate around the gut, love handles and so on) for use in times when food may is scare.

While this is a basic survival mechanism that served the early human race well to get through lean times, for most of us modern beings, not finding food is not as much of an issue. It is believed that if the triglycerides accumulate in excess amounts and are not used up, then they could eventually result in heart disease. The exact link between triglycerides levels and heart disease is yet unknown, but it is best to maintain your triglycerides within the normal range, just to be on the safe side.

Optimal Triglycerides Levels

Less than 100 mg/dL (Less than 1.14 mmol/L)

Even though the earlier recommendation for normal levels of triglycerides was 150 mg/dL (1.7 mmol/L) or less, in April 2011, the American Heart Association lowered its recommendation to 100 mg/dL (1.14 mmol/L) or less. The recommendation goes so far as to suggest intensive diet and lifestyle changes for people with borderline high triglycerides level.

The influence of just elevated triglycerides levels on the probability of heart attack or stroke is not clearly understood. However, it is believed that elevated triglyceride levels, in conjunction with high LDL cholesterol levels are responsible for much greater risk of a person suffering from heart disease.

If your triglycerides levels are in this range, then congratulation! Continue to eat a healthy, low cholesterol foods and maintaining an active lifestyle to keep the triglycerides levels from creeping up on you.

Borderline High Triglycerides Levels

100 – 199 mg/dL (1.14 – 2.25 mmol/L)

If your triglycerides are in this range, then you need not worry (yet), but need to start making some changes right away to get them into the optimal range. According to the American Heart Association, the expert recommendation is to target a weight loss of around 5% and to restrict the carbohydrate intake to less than 60% of your daily calorie consumption. Reducing the weight by at least 5 – 10% not only helps with reduce your triglycerides by about 20%, but also helps lower the LDL levels by around 15% and increase HDL cholesterol levels by about 8%. In addition to the weight loss, the AHA recommends that you should limit the sugars you consume to less than 10% of your daily caloric intake.

High Triglycerides Levels

200 – 499 mg/dL (2.26 – 5.65 mmol/L)

If your triglycerides is in this category, you should target a weight loss of around 5 – 10%. As listed above the benefits of reduced weight loss is not just a reduction in your triglycerides, but also a reduction in your LDL levels and increase in HDL levels, decreasing your overall risk for heart disease significantly. Experts recommend that you also limit your carbohydrate intake to less than 50% of your daily calorie consumption and the added sugars that you consume should account for less than 5 – 10% of your everyday calories.

In addition to these diet changes, it is highly recommended that you increase your activity level and ensure that you have moderate intensity exercise for a minimum of 150 minutes each week. If you can exercise more, it is be even better. Check out the free eBook you received when you signed up for our cholesterol awareness pledge (if you have not signed up yet, check out the right sidebar for the page to receive no obligation, free resources to help you combat cholesterol issues) for ways to increase your activity levels as you go about your everyday activities.

Very High Triglycerides Levels

500 mg/dL or above (5.65 mmol/L or above)

If you are in this category, you need to stop and think hard about what not making any of the recommended changes would mean, and if it is worth the risk. The recommended changes are similar to that for folks in the high triglycerides levels category, which means that you need to start making these changes and stick with it until your triglycerides come back to optimal or at the worst, borderline high. Aim for more than 10% weight loss and cut your carbs to less than 45%  of your daily caloric intake. Trim down the sugar you consume and exercise more rigorously. Avoid all high cholesterol  foods and forego alcohol consumption. Finally, talk to your doctor if it is necessary to add medication to help bring the triglycerides to lower levels.

Fixed Risk Factors

Fixed risk factors mean that there isn’t much you can do about them, but they are really important considerations when investigating causes of your high cholesterol. Some of these include:

• Genetics: If you had a brother or a father who had a heart attack or stroke before he reached the age of 55, or a female relative such as a sister or mother who had a stroke or heart attack before the age of 65 you will be in a much higher risk category. Family history should always be taken into account when it comes to your health, which is why the first thing the doctor will ask is, “Do you have a history of high cholesterol, or heart disease in your family?”
• Your sex: If you are a male, then your risk profile is much higher than that of a pre-menopausal female. Before menopause, the hormones in a woman’s body offer her the benefit of increased HDL cholesterol levels (the “good” cholesterol) thus improving her overall cholesterol ratio and reducing the risk of heart attacks or stroke.
• Menopause: On the other hand, if you are female and experienced early onset menopause, then your risk profile is elevated and you are twice as likely to develop heart related issues later in life than someone who did not go through early menopause according to the study reported here.
• Age: The older you are the higher your cholesterol levels are likely to be. This is a fact of life, which is why your doctor will always advocate diet and lifestyle change as your advance through your years.
• Ethnicity: Studies have shown that certain ethnic groups have a greater predisposition to high cholesterol; African Americans top the list.

Lifestyle Factors

While there isn’t much you can do about the fixed factors mentioned above, the lifestyle factors mentioned below are entirely under your control. The higher your risk is based on the fixed factors above, the more you should work on eliminating the lifestyle factors listed below.

• Sedentary living: The link between exercise (or lack thereof) and cholesterol levels has long been understood. Even a little bit of exercise can do your cholesterol levels a world of good. Start with something simple and work it up to 30 minutes a day at the minimum. Incorporate a mix of different exercises that include intense workouts. Studies show that intense exercise can help increase your HDL cholesterol levels and decrease your triglycerides levels, shielding you from developing coronary heart disease.
• Obesity: The sad truth about Americans is that about 60 to 70% are either overweight or obese. Obesity puts you into a higher risk for all kinds of health conditions, and cardio-vascular disease is no exception. The problem with being obese or overweight is that you tend to have higher LDL cholesterol levels (the “bad” cholesterol) in your blood, which is linked to a higher risk of heart disease. What makes it worse is that, being overweight puts a lot of demand on your heart to pump the necessary blood to circulate in your body. Losing weight can help to decrease your cholesterol levels and make you much healthier overall.
• Excessive alcohol intake: Drinking too much can contribute to both weight gain and high cholesterol. Reducing it to the absolute minimum is a great start since studies show that a small amount of red wine may help you increase HDL cholesterol levels.
• Smoking: It is thought that smoking can decrease your HDL cholesterol levels and thus increase your risk of cardio vascular disease. This study of 1,500 smokers representative of the US population indicated that those who quit smoking saw an average increase of 5% in their HDL cholesterol levels. Both heavy smokers and light smokers were observed to get this benefit when they quit smoking.
• Unhealthy eating habits: With the fast paced life we have these days, it is easy to succumb to the lure of fast food or pre-packaged processed food. Unfortunately, most of these tend to be high in hydrogenated trans fat which is thought to be the leading cause of food-related cholesterol. Switching to low cholesterol foods and making a conscious effort to eat a healthy and balanced diet which incorporates more plants and less animal products can make a huge difference to your cholesterol.  Eating less salt can also help a great deal in managing a high cholesterol condition.
• Stress: While it is not quite clear why stress causes increase in LDL levels and decrease in HDL levels, many studies have shown that a link does exist between stress and cholesterol levels. One possible reason is that most people tend to eat junk food and exercise less when under stress. Another explanation is that stress probably triggers primitive instincts in the human body resulting in the generation of hormones and higher cholesterol levels. Whatever the actual reason is, it is better to reduce the stress to control the cholesterol levels.

Other Factors

There are other conditions which can complicate and exacerbate high cholesterol. If you are serious about managing your cholesterol levels, then you should seriously consider treating these conditions if they arise:

• High blood pressure
• High triglyceride levels
• Kidney disease
• Diabetes

Even though fixed risk factors cannot be altered, you can work around them and make changes to your lifestyle where appropriate. If you have more than one or more fixed risk factor then your chances of contracting cardio vascular disease are exponentially higher. Make a conscious and continued effort to eliminate the lifestyle factors to keep heart attack or stroke at bay.

As a rule of thumb, foods that come from animal sources are generally high in cholesterol, and foods that come from plants are more likely to be low cholesterol foods (and in many cases “no” cholesterol foods!)

Changing your lifestyle to incorporate low cholesterol foods can give you a lot more control and lower your risk profile substantially.  Here are some tips to start eating more of the low cholesterol foods.

Eat More High Fiber Foods

Some foods are especially powerful, such as those that are high in soluble fiber. High fiber foods virtually absorb the cholesterol in your blood like a sponge and sweep it off to be eliminated by the body. This is why there are so many jokes about bran muffins and salad ‘scrubbing the walls’.

Fruit and vegetables are especially effective at lowering cholesterol because they are so full of fiber. You get the best results if you eat them raw. If your cholesterol levels are very high then a large proportion of your daily meals should be raw. Eating fruit salads, green salads, and drinking special fruit/vegetable mixtures like V8 Fusion can help you lower your cholesterol and still satisfy your taste buds.

Some high fiber foods that are good for you are -

• Oatmeal is a super low cholesterol food because it is so high in fiber. It is a great option for breakfast. Having a filling breakfast like oatmeal can also help you curb the mid-morning hunger pangs and protect you from binging at lunch time.
• Don’t like oatmeal? Try having cereal made with oat, whole wheat or barley. Some breakfast cereals like Cheerios for example, are made of whole grain oats and hence could lower your cholesterol, and they are really yummy too.
• Fruits such as apples, pears, bananas and prunes are high in fiber. Have them by themselves for breakfast, as a snack, or a dessert after a meal, or mix them in with your breakfast, smoothie or shakes.
• Make sure the carbs in your meals come from whole grains and brown rice. Avoid white rice and anything made from processed or refined flour (like white bread and pasta).
• Add flaxseed powder or unprocessed wheat bran on top of what you eat (e.g., cereal or smoothies) to sneak in a few extra grams of fiber into your daily intake.
• Legumes such as kidney beans, soy beans, lima beans, chickpeas, lentils, etc. are high in soluble fiber and can be incorporated easily into soups, salads, sauces, dips and sides. Try some humus (made with chickpeas) whole wheat pita bread, for example, for a healthy, filling and tasty lunch option.
• Try to have green leafy vegetables at least a few times a week – they are high in fiber, low in fat, low in calorie, high in protein and contain all kind of good stuff such as calcium, vitamins, iron, folates etc. Examples of green leafy vegetables are spinach, broccoli, mustard greens, celery, bok choy, kale, cauliflower, cabbage, lettuce etc.

Replace “Bad” Fat with “Good” Fat

Fats in general are a required part of human diet – they contain essential components that are required for growth, healthy skin and better metabolism. But not all fats are created equal. Understanding what types of fat are bad for you and which are good can go a long way in ensuring a healthy heart.

At the very high level, there are two main types of fats – saturated fats and unsaturated fats. The research so far indicates that saturated fats tend to increase LDL cholesterol levels (ie, the “bad” cholesterol levels) as well as the triglycerides levels significantly, resulting in a higher risk of heart attack and stroke, and hence must be avoided. On the other hand, research suggests that unsaturated fats might actually increase HDL cholesterol levels (ie, the “good” cholesterol levels) and should be consumed (in moderation) by those in the high risk profile to improve their cholesterol ratio.

An easy way to identify the different kinds of fats is – saturated fats are solid at room temperature while unsaturated fats are liquid. Saturated fats are most likely to come for animal sources and unsaturated fats tend to come from plant sources.

There is another form of fat that should be avoided altogether and that is trans fat. Trans fats are actually unsaturated fats, but through a process called hydrogenation liquid fats are converted into solid fats for extended shelf life and extended flavor retention. This is the kind of fats found in a lot of processed and pre-packaged foods and has an extremely bad influence on LDL cholesterol levels.

Some examples of how to incorporate “good” fat in your daily diet are –

• While cooking try to use healthy oils like olive oil, canola oil or sunflower oil which are high in mono-unsaturated fatty acids. Avoid butter and lard.
• Nuts like almonds, hazelnuts, pecans, walnuts, pistachios etc., and seeds like pumpkin seeds, sunflower seeds etc., are high in mono-unsaturated fats as well, making them an excellent option for healthy snacking. If you are in the high risk profile, make sure they are unsalted.
• Some fruits and vegetables are packed with mono-unsaturated fats as well. Try adding sun-dried tomatoes to your pasta, and avocados and olives in your salads.
• When you make a PBJ sandwich make sure you use non-hydrogenated peanut butter or other nut butters.
• Try to have baked or grilled fish at least 2-3 times a week. They contain the beneficial Omega-3 fatty acids (a type of poly-unsaturated fats) which are believed to be very good at increasing HDL cholesterol levels. The fish with most Omega-3 fatty acids are salmon, herring, albacore tuna, mackerel, sardines, trout and halibut. In general, it is believed that salt water fish have more Omega-3 than freshwater fish. But watch out – they can contain higher levels of mercury and so try to limit each serving to about 4oz (about the size of a deck of cards).
• If you don’t particularly like fish, you can get omega-3 fatty acids from tofu (or other soybeans products), canola, walnut or flaxseed.
• The cholesterol content in eggs and its impact on heart health is highly controversial.  So, if you love to eat egg and are in a high risk category, then steer clear of egg yolks and still to egg whites.
• Switch to non-fat (skim) milk or low fat (1%) milk and other dairy products since the fats found in milk are primarily saturated fats. Avoid heavy cream and butter.

Summary

So what should you be eating? Here are some guidelines to eating wholesome, low cholesterol foods:

• About nine servings of fresh fruit and vegetables is recommended every day. Another way to look at it, is to ensure that at least half (preferably more) of your meal is made up of fruits and vegetables.
• Your carbohydrate should be wholegrain where possible. Choose brown rice, wholegrain bread and pasta, oatmeal, bulgur, whole rye etc. Try to ensure that at least half of all the carbs you consume is made up of whole grains.
• Reduce or eliminate saturated fats and trans fat in your diet. Food like red meat, processed meat, butter, margarine and lard should be cut out.
• If you really must eat meat then make it lean — skinless, boneless chicken breast is usually the best choice.
• Eat two to three portions of fish every week and try to make one of them oily fish to make sure you get some healthy unsaturated fats.
• Reduce your salt intake to less than 6 mg a day.
• Do not fry your food. Steaming, baking or grilling with healthy oils like olive oil or canola oil is the best way to preserve both taste and nutrition. For the most optimal results, try to eat your fruits and veggies raw.

The lowdown on lowering your cholesterol is this: eating healthy doesn’t mean swallowing sandpaper. You can have your favorite foods and get heart healthy too.

1. Ice Cream 

It’s become a very popular and delicious dessert however it should be on your list of foods to avoid because it is high in cholesterol. You don’t have to give up cold treats all together; you can choose yogurt and sherbet instead. These are two healthy alternatives to ice cream. Some stores also carry fat-free ice cream which taste almost as good as regular ice cream — you may be limited in your choice of flavors, but if you MUST eat ice cream and avoid high cholesterol foods, then this is the way to go.

2. Red Meat

Beef is in almost everything from tacos to the great tasting hamburger. However you need to decrease the amount of beef you consume. You can still have a great tasting hamburger every once in a while but you need to limit the amount you consume. If you want to eat burgers more often, try using lean ground turkey meat or lean ground chicken meat for preparing the burgers.

Pork and Lamb are a common ingredients in several ethnic cuisines. If you belong to these ethnicities, reserve the use of pork or lamb for special occasions and try to use white meat like chicken or turkey on other occasions. Use fish as much as possible since it contains beneficial Omega-3 fatty acids.

3. Whole Milk (and Whole Milk Products)

There are several foods that contain milk products. Whole milk has too much fat in it and regular consumption of whole milk could lead to elevated cholesterol levels. Avoid other whole milk products like cheese, butter and yogurt as well. Pretty much all grocery stores now carry fat-free milk and fat-free milk products. If used used to whole milk and cannot switch to fat-free in one shot, try going down to 2% and after you get used to it, try 1% and eventually to the fat-free version.

4. Processed Foods

Everyone loves hot dogs, subs, processed cheese, soups, pizza, pasta dinners, or frozen dinners but these foods can be hazardous to your health if you consume them on a regular basis. These foods are processed and when foods are processed they contain fillers, nitrates, and other ingredients that can be harmful to the heart. They are high in cholesterol as well and should be avoided. If you like the taste of these foods then you can decrease the amount that you consume daily so you can decrease the intake of bad cholesterol, and over a period of time, eliminate them.

5. Fried Food

Everyone likes some type of fried foods — fried chicken, fried fish, potato chips, and more. These foods have a great taste but the fact that it is fried in grease and oils can result in high cholesterol for you. In order to avoid high cholesterol foods you will need to decrease drastically or eliminate completely all fried foods from your diet.

6. Eggs

Eggs have had a bit of a knock for their cholesterol content, which is approximately 213 mg per egg and over the recommended daily limit, but scientists are not sure if it is the bad kind of cholesterol yet. The good news is that the cholesterol is all in the yolk, so you can still have your morning omelet if you’re prepared to settle for just the whites. They are low in saturated fat, low in calories, and pretty nutritious so it would be a pity to leave them out completely.

7. Organ Meats

Organ meats are in general high in cholesterol. But the ones that you MUST avoid at all costs is brain and liver. If you are not very convinced think about this — liver is the organ in our body that generates cholesterol. So liver from any animal is bound to be high in cholesterol. Try to avoid chicken skin as well as most of the fat in poultry tends to be just under the skin.

8. Fatty Snacks

Whether it is the afternoon daze or midnight snack attack, a pack of chips or cookies is not the kind of snack to grab if you are watching your cholesterol  levels (or otherwise, for that matter!). And while you try to breeze through the drive through and the server asks “Would you like a side of fries or a drink?”, we highly recommend that your answer be “No, Thanks!”. Other fatty snacks include, but are not limited to onion rings, donuts, muffins, chocolate bars etc. Try healthy snacks like fruits, nuts, popcorn or low-fat yogurt instead.

9. Seafood

There is a lot of controversy about whether the cholesterol in seafood is good for you or not, and the jury is still out. For now, it would be safer to avoid all kinds of shell fish such as oysters, crab, lobster, mussels etc. Try having fish instead. Salmon is one of the most highly recommended food for folks suffering with heart disease since it contains a large amount of Omega-3 fatty acids.

10. Dips, Dressings and Spreads

Salads are a very popular meal choice for a lot of people watching their cholesterol ratio (or their waist line). But a lot of people forget to pick a low-fat dressing. Just one tablespoon of regular Ranch dressing can contain as much as 5 mg of Cholesterol. And remember when you order a healthy sub, to pass up on the mayo — the primary ingredient used in making mayo is egg yolk which is very high in cholesterol.  And when you choose a healthy snack like carrots and celery, remember to pay attention to the dip.

Why Are High Cholesterol Foods Bad For You?

High cholesterol foods contain high LDL cholesterol levels or low-density lipoproteins which are considered bad for your health. These are lipids that literally clog up your arteries by building up on the inside of them. LDL cholesterol also hardens the walls of the arteries and stops blood from flowing through. This is called atheroma and can lead to severe cardio vascular conditions such as a heart attack or stroke if it is not managed correctly.

Additionally, these foods could result in excessive weight gain, which is linked to higher triglycerides levels. Elevated levels of LDL in conjunction with elevated triglycerides are suspected to be one of the main contributors to increased risk factor of heart disease.

What Can You Do Instead?

If your cholesterol is high then a good rule for your daily consumption is to avoid fatty and oily food. Usually food that is high in fat is high in cholesterol too. Yes, this means that you should drive past all those drive thrus, but there are many alternatives to fatty, oily fast foods that are healthier for you.

Choose foods that contain whole wheat because whole wheat can help to lower your cholesterol among other things. Choose fruits and non-fried vegetables instead of processed foods. Fruits are a great snack for everyone. If you think you don’t like fruit, try it in different dishes.

Other healthy snacks include nuts and popcorn. You need to read labels when purchasing nuts. They may have a high amount of fat in them if you choose nuts that are other than raw or natural. Popcorn is an inexpensive snack but it is important that you get plain popcorn and not popcorn that contains too much butter, salt or added flavors since These added flavors are usually high in cholesterol.

Being more conscious about consuming Low Cholesterol Foods is important and no one can do it for you. Take control of your body and what goes in it and you will be rewarded by returning back to (and staying at) normal cholesterol levels.

Let’s say you had a cholesterol test last year and your total cholesterol number was 220. This year, you have another test and now the total cholesterol number is 180. At first glance, it looks good, right?

Let’s take a look to your LDL levels and HDl levels. If your LDL cholesterol numbers are significantly lower than last year, then that reduced total cholesterol number is a reason to celebrate. Go on, treat yourself to a yummy heart healthy dinner!

On the other hand, if you see that the LDL levels are the same as last year, but the HDL levels have gone down quite a bit, then the picture suddenly is not so pretty anymore. Basically, this means that your total cholesterol numbers are low, because the “good” cholesterol in your body has reduced significantly and you need to take a long and hard look at making some lifestyle changes quickly.

Instead of taking the total cholesterol levels just on their face value, you are looking at LDL cholesterol levels and HDL cholesterol levels as well. That is a good start. But what if things are not so black and white (which unfortunately is the case in real life, most of the time). What if both these numbers have changed quite a bit? How do you know overall whether you are doing better this year or not?

This is where another number called the cholesterol ratio comes handy.

What is Cholesterol Ratio?

The cholesterol ratio is calculated by taking the total cholesterol number and dividing it by the HDL cholesterol number.

Your cholesterol ratio gives a good indication of how the different kinds of cholesterol are working together in your body and how your body is processing them. It essentially gives you a sense of what fraction of your total cholesterol numbers come from the “bad” components. So, the higher your cholesterol ratio is, the higher your risk of cardio vascular disease.

So, in the example above, instead of trying to make sense of the different individual components of the total cholesterol, you could derive this ratio and check. If your cholesterol ratio is lesser compared to last year – you have been doing good. Go for that celebration dinner! On the other hand, if the cholesterol ratio turns out to be higher this year than last, then its time to go back to the whiteboard and chalk out some new measures to get a control over your cholesterol numbers.

How Much Should the Cholesterol Ratio Be?

A cholesterol ratio of 3.5:1 is considered optimum. That means that if your total cholesterol is 200 mg/dL, than your HDL cholesterol should be at least 57 mg/DL. If you are in a high risk category for any reason (genetics, prior lifestyle choices etc.), you should aim for a cholesterol ratio of 3.5:1 or lower.

On the other hand, if you are not in the high risk category, then a good goal to aim for is to keep the cholesterol ratio below 5:1.

Keeping tabs on your cholesterol ratio will give you a good idea of your overall state of health and your risk profile when it comes to contracting cardio vascular disease.

How to Get the Numbers for Computing the Cholesterol Ratio?

As you may have guessed by now, you will need to have a fasting lipoprotein profile performed in order to work out your cholesterol ratio.  This is usually done after a 9 to 12 hour period where no food or drink has been consumed. It is recommended that adults over the age of 20 have this test at least once every five years to keep an eye on their cholesterol levels- it’s never too early to keep track of something as important as your cholesterol levels.

A lipoprotein profile will be able to tell you your total cholesterol, LDL levels (i.e., the “bad” cholesterol levels), HDL levels (i.e., the “good” cholesterol levels) and the amount of triglycerides you have in your body.

Your doctor will be able to perform this test for you and will read it in conjunction with other information you supply regarding your family history, your age, your blood pressure and whether you smoke.

Remember, your total cholesterol level should measure below 200 mg/dL if you want to avoid an onset of cardio vascular disease. Between 200 and 239 mg/dL is considered high and an amount over 240 mg/dL is very high and put you at greater risk.

Your LDL cholesterol levels (or bad cholesterol) should measure in below 130 mg/dL. Measurements between 160 and 189 mg/dL are considered high and anything over 190 mg/dL is very high and cause for concern.

Your HDL cholesterol levels (or good cholesterol) should measure more than 40 mg/dL and is better the higher the number.

The Significance of Cholesterol Ratio

While the cholesterol ratio is a good metric to understand how the different types of cholesterol in your body interact, the recommendation from the American Heart Association is to use the absolute numbers for total blood cholesterol and HDL cholesterol levels. The AHA goes on to say that they are more useful to physicians than the cholesterol ratio in determining the appropriate treatment for patients. So, go ahead compute the cholesterol ratio – it is a good way to track your progress over time. But when you talk to your physician or dietitian, it is probably better to stick with the absolute numbers.

As we explained in the LDL cholesterol levels article, cholesterol is essential and necessary for maintaining strong cell membranes and some hormones such as estrogen and testosterone. However, since cholesterol does not dissolve in blood, it relies on lipo proteins to act as carriers to transport it from liver (where it is generated) to the cells (where it is needed) and then back to the liver (where it is recycled or excreted).

It is believed that the job of HDL, i.e, the High Density Lipoprotein, is to carry the cholesterol from the cells back to the liver where it can be properly disposed. Since high levels of HDL cholesterol could result in moving the plaque forming cholesterol away from the walls of the arteries back to the liver, HDL is generally considered a “good” cholesterol and it is recommended that one should maintain high HDL levels.

Optimal HDL Cholesterol Levels

60 mg/dL and above

HDL cholesterol levels of 60mg/dL and above are considered optimal and can help protect against heart disease. If you are in a high risk category, you should aim to raise your HDL levels to be above this value. 

Moderate HDL Cholesterol Levels

40 mg/dL to 60 mg/dL (for men) and 50 mg/dL to 60 mg/dL (for women)

If your HDL cholesterol is in this range you are not quite at a risk of heart disease, but you could do better. Aim to increase your HDL levels to the optimal range of 60 mg/DL or above to protect your artery walls.

Low HDL Cholesterol Levels

Less than 40 mg/dL (for men) and Less than 50 mg/dL (for women)

Having HDL cholesterol in this range puts you in the risk for heart disease. Make a conscious effort to increase your HDL cholesterol levels to moderate, if not optimal, levels. Evaluate your lifestyle. Smoking, being overweight or not having an active lifestyle can result in HDL cholesterol levels in this range. Focus on lifestyle changes first to improve your HDL levels. If that does not work, speak to your health care provider about alternate options.

Interestingly, cholesterol itself is not bad and is essential for having strong cell membranes and some hormones such as estrogen and testosterone. But, cholesterol is not soluble in blood. So it needs to be transported from liver (where it is generated) to the cells (where it is needed) and then back to the liver (where it is recycled or excreted).

This job of transporting cholesterol is carried out by proteins in the blood. Two of the most commonly found proteins are Low Density Lipoproteins (LDL) and High Density Lipoproteins (HDL). It is believed that when there is too much Low Density Lipoproteins (LDL) in the blood, it tends to deposit on the walls of the arteries by forming a layer of residue along with some other substances, resulting in what is commonly referred to as plaque. The slow buildup of plaque makes the arteries thick, narrow and less flexible, a condition called as  atherosclerosis. If a blood clot forms in the narrowed artery, it can cut off the oxygen to the heart, resulting in a heart attack, or cut off the oxygen to the brain, resulting in a stroke. This is reason LDL is called the “bad” cholesterol, and it is crucial to reduce the LDL levels in your blood and maintain normal cholesterol levels.

Optimal LDL Cholesterol Levels

Below 100 mg/dL (Below 2.6 mmol/L)

The “optimal” LDL cholesterol that a person should aim at, depends on the risk category the person is in. For instance, someone who has already had a heart attack is at a higher risk category than someone who has not. Someone who has two or more risk factors such as a family history of heart attacks and smokes, is in the higher risk category. Persons with higher risk factors should aim for a more aggressive goal of the optimal LDL cholesterol level. If you are unsure, talk to your doctor to determine your risk factor and the goal level for your LDL cholesterol. Medical studies have shown that in children, before the onset of plaque in the arteries, LDL cholesterol levels is about 35 mg/dL. So it is recommended that someone in the highest risk category should aim to get their LDL cholesterol level to less than 50 mg/dL. For someone who already has known onset of plaque, to slow down the progression of the disease, if 50 md/dL is not achievable, then they should at least try to get it down to under 70 mg/dL. For most other people with low or no risk factors, a good goal to aim for is to get the LDL cholesterol levels below 100 mg/dL.

Near Optimal LDL Cholesterol Levels

100-129 mg/dL (2.6-3.3 mmol/L)

While having your LDL cholesterol in the range of 100-129 mg/dL is close to optimal, this range puts you at the low end of the range for possible onset of symptomatic heart disease. Since your range is so close to the optimal cholesterol levels, you should try lifestyle changes, either better eating habits or increased exercise or preferably both, to try and get your levels down to the optimal range.

Borderline High LDL Cholesterol Levels

130-159 mg/dL (3.4-4.1 mmol/L)

Once your LDL cholesterol gets in the range of 130-159 mg/dL, you need to get proactive about trying to reduce your cholesterol levels. This range puts you at a much higher risk of developing cardiovascular disease. Depending on your risk factors, you may also need to talk to your doctor about starting on medication to reduce your cholesterol levels.

High LDL Cholesterol Levels

160-189 mg/dL (4.1-4.9 mmol/L)

LDL levels in the range of 160-189 mg/dL are considered high. If you are in this range you should work aggressively to lower your cholesterol. Eating healthy and exercising regularly are no longer goals to aim for, but a necessity to avoid cardiovascular disease. Discuss with your doctor if it is necessary to start medication.

Very High LDL Cholesterol Levels

Above 190 mg/dL (Above 4.9 mmol/L)

Do you remember watching cartoons when you were younger? Do you remember the scenes when smoke comes out of the ears and the characters face turns red? That is the situation you are in, if your LDL cholesterol levels go beyond 190 mg/dL. It is time to stop kidding around and get serious about bringing your LDL levels to more manageable levels – R.I.G.H.T  A.W.A.Y.