Debbie J., MS, RD Contributed this article –
Bran muffins, oatmeal, eggs, red meat…when it comes to food and our cholesterol levels the list of heroes and villains seems to be go on and on, and this can create a great deal of confusion. After all, there is a significant difference between dietary cholesterol (the cholesterol in foods we eat) the cholesterol levels of our bodies, and how the two actually relate. In fact, you might be surprised by the main culprit behind high cholesterol levels in your body is actually related to your saturated fat intake.
Saturated Fats…
The main contributor to blood cholesterol, is the cholesterol made by your own liver, and not necessarily dietary cholesterol intake. The liver primarily uses saturated and trans fat to synthesize the harmful LDL (low density lipoprotein) that’s measured in blood tests.
“Saturated fat is the principal dietary determinant of LDL cholesterol levels.” – American Heart Association
Major saturated fat sources are butter, cheese, milk fat, meats, poultry skin, coconut oil and palm kernel oil. Foods such as shrimp that are high in cholesterol but low in saturated fat (and total fat) are not so detrimental to your blood lipid profile (cholesterol level) because these foods contain high dietary cholesterol content, which again is different from your body’s cholesterol level. The American Heart Association recommends no more than 5% total calories to come from saturated fat; about 12 grams per 2000 calories.
Trans fats and, to a lesser extent, cholesterol also impact blood lipoprotein levels. Avoiding highly processed or deep-fried foods, and organ meats will do much to limit intake of these. Trans fat intake should be limited to no more than 2 grams daily and the 200 milligram cholesterol intake you mentioned is a maximum goal set by the National Cholesterol Education Program’s therapeutic lifestyle changes (TLC).
As far as your triglycerides go, the dietary culprits tend to be sugars and overall fat intake. A triglyceride molecule is the same structure that is stored in your fat cells. An abundance of ready energy (sugar) that you don’t use is easily converted to fat. And of course, the fat that you eat doesn’t even have to be converted – it’s already fat! It would be much more difficult for your body to repackage protein or complex carbohydrates into triglycerides, especially if you’re at energy balance or an energy deficit.
The main 4 nutrients to focus on are fiber, omega-3 fatty acids, soy protein and plant sterol/stanol…
But the message of “Don’t eat this or that,” is only half the picture. There are several things you should focus on eating to improve your blood lipid profile. The first is fiber, the indigestible portion of carbohydrate from plants. Ample fiber helps lower cholesterol levels, by as much as 10%. Here’s how in a nutshell – fiber breaks cholesterol’s cycling* between liver, gut, and blood. Increasing overall fiber intake is good, but the focus should be on soluble fiber.
Eat More Fiber…
The goal is to increase soluble fiber intake to 10 to 25 g daily by eating more soluble-fiber rich foods. Good sources include apples, beans, berries, Brussel sprouts, carrots, celery, cucumbers, flaxseeds, lentils, nuts, oats, oranges and pears. Be sure to increase water intake as you up the fiber load.
Eat fatty fish such as albacore tuna, halibut, herring, mackerel, lake trout, salmon or sardines twice per week to lower high cholesterol. The beneficial omega-3 fatty acids, from the polyunsaturated fat, include eicosapentanoic acid (EPA) and decosahexanoic acid (DHA). These essential acids work to prevent cholesterol formation and improve its clearance from the bloodstream. If you’re not a fish fan, you could take a fish oil supplement providing 1,000 mg EPA + DHA total. Flaxseed oil is an option for vegetarians.
Getting enough soy food can help lower cholesterol levels. The goal is to consume 25 grams soy protein daily from soybeans/edamame, soy nuts, tofu, tempeh, soy butter and soymilk. The benefit is from whole foods, not supplements or soy sauce. First, try replacing 2 meals with soy foods then adding another each week. Tofu can be marinated with almost any flavor, but if you prefer meal-ready options, many soy-based meat replacements are available.
Consume ¼ cup of nuts such as almonds, cashews, hazelnuts, peanuts, pecans, pistachios, or walnuts daily to reduce high blood cholesterol. These contain alpha linolenic acid (ALA) a precursor to EPA and DHA. Easy ways to incorporate nuts into your diet are chopped on cereal or salads, whole with dried fruit as trail mix, blended into smoothies, or ground and added into soup or grains. Of course, a nut butter with celery makes an excellent snack.
Recent Findings…
The newest recommendation is to consume 2 grams daily of plant sterol and stanols by eating food products enriched in these cholesterol-lowering phytochemicals such as margarine and salad dressings (e.g., Benecol spread, Take Control spread, Corazon snacks and certain Smart Balance products ). There is even an orange juice fortified with plant sterols! If these products don’t suit you, there are plant sterol supplements available. Natural sources provide very little, but include fruits, vegetables, nuts, seeds, grains, beans and legumes.
As you can see, overall, a more plant-based diet that includes fish performs double duty: 1) to limit saturated fat, trans fat and cholesterol intake while 2) providing the key nutrients needed to lower blood cholesterol.
* A portion of blood cholesterol is used by the liver to make bile, which enters the gut to facilitate fat digestion; normally this cholesterol is resorbed into the blood for further use, but soluble fiber in the gut binds onto cholesterol causes it to be eliminated; the effective cholesterol content of the blood is reduced.
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It can be confusing knowing the difference between dietary cholesterol and the cholesterol levels of our bodies. Thanks for sharing this post that gives more information about both.
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