It has been documented in some fields of research that possibly as many as a third of coronary victims don’t have any of the accepted risk factors. Nevertheless, risk factors for coronary and vascular diseases loom as giants in predicting future problems. Indeed, the new cardiac research continues to bolster these arguments. Because it takes years for heart disease to rear “its ugly head,” now is the time to make those lifestyle changes.
1. Know your cholesterol numbers. Have them checked as often as your doctor deems necessary. Your physician will advise you on whether your changes are working to raise your HDL and lower your LDL numbers. He will counsel you on the possible need of statins, only when necessary. Also have your arteries checked for blockage yearly, as in the carotid artery test brought to our area throughout the year.
2. Get moving. This is the single strongest way that you can raise your good HDL cholesterol count. Exercise will not only strengthen your heart, but also will help you lose those extra pounds that are hard on your circulatory system as well as on your blood pressure. Movement will also aid in relieving stress, another factor found in heart attacks. The medical field now recommends one hour of exercise as many as seven days a week.
3. Make necessary changes to your diet. Avoid saturated and trans fats. Decrease intake of dietary cholesterol. Saturated fats raise LDL more than any other food component. Whole milk and dairy products, butter, lard, poultry skin, bacon, fried foods, many sweets, and prepared foods should be avoided. Trans fats are even known to lower the good cholesterol of HDL. They are found in stick margarine, baked goods such as crackers, cookies, doughnuts, and white breads, and french fries. Watch for “hydrogenated” and “partially hydrogenated” labels.
Substitute healthier alternatives where possible, such as egg substitutes over eggs, skim milk over whole milk, lean meats over organ meats. Use margarine, made from vegetable oil, to replace butter. A better alternative is using monounsaturated fats like olive oil, peanut oil, and canola oil. Though high in calories, olive oil, especially when sold as extra-virgin olive oil, contains a potent mix of antioxidants that can lower your LDL count.
Eat more fiber. Fruits and vegetables, including whole grains, are good sources not only of heart healthy antioxidants but also of cholesterol-lowering dietary fiber.
Go fish. Fish are recommended to be eaten two to three times weekly. Fish and fish oil are loaded with cholesterol-lowering omega-3 fatty acids. Fish oil can have a profound effect on cholesterol and trigylcerides, as well. Do check with your doctor first if you are taking anti-clotting medication. Salmon, halibut, lake trout, mackerel, sardines, herring, and albacore tuna are all high in omega-3. Skinless poultry and lean meat is also allowed on your cholesterol-lowering diet for sources of protein.
Try foods/drinks rich in polyphenols. Foods derived from plants rich in polyphenols are strong in antioxidants that help fight heart inflammation. These chemicals have been found to intervene in the early stages of artery clogging by stopping cholesterol from accumulating on the artery walls. Among these are green tea. Its compounds have been found to lower LDL by 4.5 percent. Other foods rich in this chemical are fruits such as grapes, and wine, as well as apples, and the acai berry.
Eat nuts. While high in calories, walnuts and almonds seem especially beneficial in lowering cholesterol.
Eat foods high in stanols and sterols. Foods are now available that are fortified with stanols and sterols. These are substances found in plants that help block the absorption of cholesterol. Margarines, orange juice, and yogurt drinks fortified with added sterols or stanols can help reduce LDL counts by more than 10 percent.
Avoid wasted caloric high-sugar-content foods that contribute largely to weight gain. This will also lessen your chances for getting type 2 diabetes, another contributing factor toward heart disease.
4. Quit smoking. Don’t smoke, and if you do, quit. Smoking is known to elevate LDL cholesterol and lower HDL cholesterol. The nicotine you inhale when smoking tobacco can injure your arteries as well as narrow them, allowing plaque to build up and potentially block an artery.
