6 QUICK STEPS TO REDUCING CHOLESTEROL

The number of Americans diagnosed with high cholesterol has reached alarming numbers. Over 105 million American adults have total cholesterol levels of 200 (new standard) milligrams per deciliter (mg/dL) and higher. Of these, 42 million have levels of 240 (old standard) mg/dL or higher, which doubles the risk of developing cardiovascular disease.

Cholesterol is a fat like substance produced in the body and plays many important roles. A few of its many functions include: an essential structural component of the cellular membrane and as a precursor to the hormones testosterone and estrogen. Total blood cholesterol levels are dictated by the amount produced by the body and the amount consumed in our diets. Problems arise when cholesterol levels are high and the excess is deposited, leading to narrowing of arteries and increased risk of cardiovascular disease.

Unfortunately we can't control the amount of cholesterol produced by the body. However, there are a few factors under your control that can help reduce your risk.

1. Reduce the amount of cholesterol in your diet
The first thing do is familiarize yourself with foods high in cholesterol. Cholesterol is found in animal products only, such as egg yolk, meat, poultry, seafood and dairy products. Below is a list of commonly eaten sources of cholesterol.

FoodCholesterol (mg)
Whole egg213
Chicken, white meat (1oz) 25
Cheese :american,blue,brie,cheddar,colby
monterey,parmesean,swiss (1oz) 30
Ground beef, extra lean (1oz) 30
Turkey, light meat (1oz) 25
Pork, center loin (1oz) 30
Shrimp (1oz) 55
Most other fish (1oz) 15 – 25


The American Heart Association recommends a three-step approach to lowering cholesterol.

Cholesterol – Step One – less than 300 mg/day
Step Two – between 200 – 250 mg/day
Step Three – less than 150 mg/day ***

To realize the most dramatic reduction, step three is recommended.

2. Reduce saturated fat intake
Saturated fat should be around 5 - 7% of caloric intake. On a 1200 kcal/day diet you would be allowed 5-9 grams of saturated fat / day. The reduction of saturated fat in the diet has been one of the most successful strategies for lowering cholesterol. Saturated fats are most abundant in animal products, but can be found in large amounts in certain plant oils, such as palm & coconut oils.

Don't be fooled by products claiming to be "cholesterol free", they may contain coconut or palm oil, which are still high in saturated fats.

Foods high in saturated fat are as follows and should be consumed sparingly:
Animal sources
ButterCheeseWhole Milk
CreamIce CreamFat in BEEF, PORK & LAMB

Plant sources
Cocoa ButterCoconutCoconut Oil
Palm OilPalm Kernel Oil

3. Reduce sodium intake
Americans average from 4,000 to 5,800 per day. The American Heart Association recommends 2000 milligrams of sodium or less per day. To put this into perspective for you, one teaspoon of salt has 2,196 mg of sodium. Therefore practices such as salting your food contribute to about 18 percent of the average American diet. The other major source of sodium (67 percent) is in processed foods.

You were not born with the taste for salt – you acquired it. It will take about a month of eating less salt and high sodium foods to reduce your desire for it.

4. Increase fiber intake
Eating fiber can help lower cholesterol levels. Fiber binds to lipids such as cholesterol and carries them out of the body, therefore lowering blood concentrations and possibly the risk of artery and heart disease. Oat bran, oatmeal, rice bran, beans, and fiber from fruits, vegetables, seeds and legumes are the most beneficial. You should eat between 30-40 grams of fiber per day.

5. Exercise
Aerobic exercise can increase high-density lipoprotein HDL (good cholesterol) and decrease triglycerides (circulating fat in bloodstream). There is a dose related response between the amount of calories expended an increase in HDL. The threshold value to effect HDL levels is a weekly caloric expenditure is between 1000-1200 calories. Where expending between 2000-3500 calories / week has an optimal effect.

How much aerobic exercise is that? Put in terms of just walking, that means 10 – 12 miles / week to attain the threshold level or 20 miles to reach optimal value of exercise. If you are exercising 5 days / week, this means 2 miles per workout. This may seem like a lot, however if one were to walk at 3.5 miles / hr, 2 miles could be completed in approximately 34 minutes. Plus, walking is not the only form of aerobic activity one can perform to achieve a benefit. Activities such as cycling, swimming, elliptical training and stair climbing are also appropriate. The American College of Sports Medicine (ACSM) recommends this activity take place at 50-80% of VO2 max. Exercising at this intensity will burn approximately 250-300 calories / half hour.

Additionally, studies have shown whether aerobic exercise is done in a single bout or broken up benefits are similar. In other words, it does not matter is you do three 10 minutes bouts or one 30 minute bout of aerobic exercise.

Be careful; remember these are general recommendations for apparently healthy individuals. Before starting any sort of exercise program on should always consult their physician and be under the supervision and guidance of a qualified exercise professional.

6. Weight Loss
Numerous studies show weight loss combined with exercise is key to reducing total cholesterol and improving overall blood lipid profile. The formula for weight loss is simple, however a small percentage of dieters are successful at losing the weight and keeping it off. That is why losing weight needs to be approached as a lifestyle change, not a diet. Dieting does not work. Consume fewer calories than the body needs and weight loss will occur. If lowering cholesterol is your goal, a caloric deficit can be achieved be reducing sources of cholesterol and saturated fat, while increasing the fiber in diet.

REFERENCES
1.ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. Lippincott, Williams and Wilkins. Fourth Edition, 277-284, 2001.
2.ACSM's Guidelines for Exercise Testing and Prescription. Lippincott, Williams and Wilkins. Sixth Edition, 137-164, 2000.
3.www.cdc.gov : Centers For Disease Control website; 2005.
4.Dietary Treatment of High Blood Pressure and High Blood Cholesterol, A manual for patients. American Heart Association, 1990.


About the Author
Paul DiLauro, MS is an Exercise Physiologist at Peak Performance Fitness (www.peakptfit.com) and an ACSM certified Health Fitness Instructor.