Salmon with Strawberries and SpinachGetty Images/iStockphoto
If your doctor has advised you to lower your bad cholesterol (LDL or low-density lipoproteins), the foods you choose can help, says Wendy Shah, a clinical dietitian at the Diabetes, Hypertension & Cholesterol Centre in Calgary.
In addition to being physically active and eating the recommended number of servings of fruits and vegetables each day, consider incorporating the "fabulous five" into your daily diet:
" Nuts are generally high in monounsaturated fats, which can help boost good cholesterol (HDL or high-density lipoproteins). And they're high in soluble fibre, which is key for lowering unhealthy LDL cholesterol, so they're beneficial for the total cholesterol profile," says Ms. Shah.
She recommends 10 to 20 unsalted nuts per day, and says that walnuts (which are also a good source of omega-3 fatty acids, proven to help reduce heart disease) and almonds are the two best options. "A mix of those two is ideal," she says.
" Soluble fibre basically tricks the body into manufacturing less cholesterol," she says.
It is recommended to consume about 38 g/day of total fibre for men and 25 g/day of total fibre for women. In order to help you control your cholesterol levels, make sure you add soluble fibre to your diet. "An easy way to do that, says Ms. Shah, is to have two to four tablespoons of a psyllium cereal – mix it into your yogurt, sprinkle it on other cereal or on salads, or mix it with your nuts."
Legumes can be added to soup and salad, and she recommends roasting chickpeas to eat as a snack. "We also recommend barley instead of rice with your dinner. Oat bran contains more soluble fibre than oatmeal, and can be added to hot cereal, pancakes, baking powder biscuits, cookies and muffins. Ground flax seeds are high in both soluble fibre and omega-3, and can also be added to a lot of foods."
Omega-3 fatty acids are known to help lower our triglycerides in our blood and decrease inflammation in the blood vessels. "The most health- and heart-protective omega-3 fatty acids are those in fish, so we encourage people to eat oilier fish, such as salmon, mackerel and tuna, at least twice or three times per week," she says, noting that shellfish also contains omega-3 fatty acids.
" Olive oil is high in monounsaturated fat, which can help keep your good HDL cholesterol at a healthy level. As a rule of thumb, I suggest that you pour your fat. Rather than butter or margarine that contains saturated fat, use olive or canola oil. It's important to replace saturated fats with monounsaturated and polyunsaturated fats," she says.
Plant sterol-fortified foods are now available in Canada. "Plant sterols are effective in lowering LDL cholesterol, but you need two to three grams per day to achieve that effect. They occur naturally in our food, but in very small amounts – so it's difficult to get the daily amount. Plant sterol-fortified foods, such as yogurt drink, now make it possible to get the daily amount in our daily diet," says Ms. Shah.