Changing Blood Serum Cholesterol for the Better

Cholesterol can usually be regulated through exercise and nutrition. Low intensity, long duration aerobic exercise lowers total cholesterol in most people, while weight training tends to increase HDL, the ‘good’ cholesterol.

Cholesterol Fundamentals

A standard test for heart health is referred to as a “lipid panel test”. The lipids (fats) tested for include high density lipoproteins (HDL, or good cholesterol), low density lipoproteins (LDL, or bad cholesterol), triglycerides (related to very low density lipoproteins, VLDL) and total blood serum cholesterol, often referred to simply as cholesterol.

Healthful recommendations for adult males are now (June 2009) keep HDL above 40 mg/dl, LDL less than 100 mg/dl, triglycerides less than 200 mg/dl and total cholesterol less than 200 mg/dl. Total cholesterol is actually computed as HDL + LDL + .2 * triglycerides. If HDL were 40, LDL were 100, and triglycerides 200, then the total cholesterol should be reported as 40+100+.2*200 =40+100+40 which equals 180 mg/dl. Note that if a person has HDL of 60 as opposed to 40 the total cholesterol of 200 is more healthful than the total of 180 mg/dl.

The importance of a high HDL is probably more important than total cholesterol. It is recommended that the ratio of total cholesterol to HDL be less than 4, ideally even lower.

Nutrition to Help Lower Total Cholesterol Without Lowering Good Cholesterol (HDL)

• Fibrous foods
• High-niacin foods
• Vitamin B, Vitamin C and Vitamin E foods
• Monounsaturated fats
• Omega-3

Specific foods to eat:

• Oat bran and rice bran
• Whole grains - wheat, rye, buckwheat, brown rice, oats
• Beans, lentils, legumes, soy
• Whole fruits - apricots, bananas, peaches, apples, plums, prunes, grapes, etc.
• Cruciferous vegetables - red and green cabbage, collard greens, kale, broccoli, Brussels sprouts, cauliflower
• Green vegetables - spinach, beet greens, chard, mustard and other dark greens
• Yellow vegetables - yellow squash, pumpkin and sweet potatoes
• Salad greens - watercress, escarole, endive, romaine and other dark salad greens
• Berries:  raspberries, strawberries, blueberries, blackberries, cranberries
• Garlic and onions
• Olive, canola and safflower oils
• Fish and flax seed - tuna, mackerel, cod, sardines, herring and other oily fishes
• Yogurt, skim milk

Foods to avoid:

• French fries, chips, pretzels, crackers
• White pasta:  macaroni, spaghetti, noodles, etc.
• Prepared toaster things: waffles, pizzas, wraps, and tarts
• White bread, refined prepared cereals
• Commercial soups
• Sodas, ice cream, cookies, cakes and pastries
• “Fast foods" like commercial burgers, tacos, plain pizza, and hot dogs
• Deep-fat fried food, frozen fish sticks and commercially breaded shrimp
• Lunch meat and cheese "food"
• Butter, cream, sour cream, margarine and concocted oils

Answers to Common Cholesterol Questions:

• Will I be able to reduce my total cholesterol without medications? Yes, if you have no significant major diseases or other health problems.

• How long will it take to lower my cholesterol if I follow the dietary and exercise advice? Total cholesterol can usually be lowered significantly in less than one month.

• Will I be able to lower triglycerides just as quickly as total cholesterol? This should be even less than the total cholesterol time. Remember that part (about 25% usually) of total cholesterol actually IS triglycerides.

• Can I raise my HDL as easily as improving total cholesterol and triglycerides? No, it will probably take longer and require more self-disciplined behavior. It will probably take from three to six months.

• What specific exercises modify cholesterol? Any continual exercise that keeps you from being able to carry on a conversation; this exercise should be at least 20 minutes and ideally closer to 40 minutes. Any type of weight training that causes fatigue in fewer than 15 repetitions and are performed three days each week. Any standard successful body building program is more than sufficient.

• Where can I find a more complete list of fibrous, niacin, vitamins B, C, and E, monounsaturated fats, and omega-3 food sources? Send your request to fjhannigan@gmail.com and you will receive a list of requested sources organized quantitatively in descending order.

Some cholesterol factoids:

• Eggs are fine if cooked without additions of other foods.

• No vegetables have any dietary cholesterol, but some have saturated fats.

• Women have higher HDL than men, typically 10 to 15 mg/dl higher.

• The liver regulates cholesterol and garlic assists in this regulation.

• If total cholesterol is slightly above 200, the HDL should be tested. If the HDL is high total cholesterol of up to 220 is fine.

• HDL should be at least 20% of the total cholesterol, with 30% more desirable.

• Soluble fiber removes excessive cholesterol from the blood, usually within weeks.

• Monounsaturated and omega-3 fats should be introduced inasmuch as they replace saturated fats. Total fats should still be less than 25% of total calories.