Provided Courtesy of Nutrition 411 com Lowering Your

Provided Courtesy of Nutrition 411. com Lowering Your LDL Cholesterol Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC Updated by Nutrition 411. com staff Review Date: 4/15/15

Risks of Elevated LDL Cholesterol • Plaque buildup in arteries, leading to coronary artery disease or atherosclerosis • High serum low-density lipoprotein (LDL) cholesterol is a key cause of heart disease, stroke, and mortality

Include whole grains, legumes, nuts, and lowfat dairy foods Focus on activity Decrease LDL Cholesterol Replace saturated fats with monounsaturated and polyunsaturated fats Maintain a healthy weight Focus on fruits and vegetables Limit saturated and trans fats

Include Whole Grains • For good health, adults should aim for eating half of their grains as whole grains • Sources of whole grains include: o o o o o Amaranth Barley Buckwheat Corn, including whole cornmeal and popcorn Millet Oats, including oatmeal Quinoa Rice, both brown rice and colored rice Rye

Include Whole Grains (cont’d) • Sources of whole grains include: Sorghum (also called milo) Teff Triticale Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum, and forms such as bulgur, cracked wheat, and wheatberries o Wild rice o o

Maintain a Healthy Weight • Weight loss can help lower LDL cholesterol in those who are overweight. o Weight loss of 3 - 5% of body weight will reduce triglycerides, blood glucose, and the risk of developing diabetes o Greater amounts of weight loss will reduce blood pressure, improve LDL-C and HDL-C, and reduce the need for medications to control blood pressure (BP), blood glucose, and blood lipids

Maintain a Healthy Weight (cont’d) • Lose weight by creating a calorie deficit of 500 - 750 calories per day: o Reduce portions o Try to use calorie-free beverages o Focus on fruits, vegetables, lean meats, low-fat dairy, and whole grains o Read food labels o Eat three meals per day o Exercise most days of the week

Maintain a Healthy Weight (cont’d) • 1 pound (lb) of fat = 3500 calories o A 500 - 750 calorie deficit per day will allow for steady weight loss • Aerobic activities burn the most calories: o o Running Swimming Bicycling Aerobic exercise and dance classes • Strengthening activities (weightlifting) help build muscle

Focus on Fruits and Vegetables Most people need 5½ cups of fruits and vegetables daily • Fruits and vegetables: o o Are packed with vitamins and minerals Can help you to maintain a healthy weight Provide an excellent source of fiber and antioxidants Help reduce the risk of heart disease, stroke, and some cancers

How to Increase Your Fruits and Vegetables • Top cereal, oatmeal, and pancakes with sliced apples or berries • Have a piece of fruit for a snack • Add vegetables (peppers, broccoli, spinach, mushrooms, and tomatoes) to an egg white omelet • Add veggies to sandwiches

Tips for Purchasing Fruits and Vegetables • Consider canned, dried, and frozen fruits and vegetables (good options) • Purchase fruit without added sugar or syrups • Look for vegetables without added salt or butter • Try low-fat dips or hummus for dipping vegetables • Buy pre-cut and pre-washed vegetables and fruits to make preparation easier

Focus on Activity • You can achieve health benefits for your heart, lungs, and circulation by participating in moderate to vigorous aerobic activity for 30 minutes most days of the week or 150 minutes per week total • You can accumulate your times — three 10 -minute or two 15 -minute sessions to equal 30 minutes

Focus on Activity (cont’d) • Rate your workout on a scale from 1 to 10 • Aim for moderate intensity when exercising for health benefits: o 0 = extremely easy o 4 – 7 = moderate intensity o 10 = extremely hard

Focus on Healthy Fats • To improve your LDL-cholesterol, replace saturated fats with: o Monounsaturated fats: olive oil, canola oil, olives, avocados, peanut butter, and many nuts and seeds o Polyunsaturated fats § Liquid oils like corn, sunflower, and safflower oils § Omega-3 fatty acids, such as flaxseed, walnuts, salmon, soybeans , halibut, shrimp, snapper, and tofu

Limit Saturated and Trans Fats • Read all food labels — stay away from foods with partially hydrogenated or hydrogenated oils • Choose low-fat and skim dairy products • Eat lean meat (trim fat and remove skin) • Watch for hidden fats in processed foods, especially baked goods, crackers, and snack foods • Replace solid fats with liquids in cooking and baking

References Academy of Nutrition and Dietetics. Nutrition Care Manual ®. Nutrition Care Manual website [by subscription]. www. nutritioncaremanual. org. Accessed April 16, 2015. Raymond JL, Couch SC. Medical nutrition therapy for cardiovascular disease. In: Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13 th ed. St Louis, MO: Elsevier Saunders; 2012: 742 -781. Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation. 2014; 129: S 76 -S 99. doi: 10. 1161/01. cir. 0000437740. 48606. dl. Jensen MD, Ryan DH, Apovian CM, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Circulation. 2014; 129: S 102 -S 138. doi: 10. 1161/01. cir. 0000437739. 71477. ee