Kathi Casey, Author, Baby Boomer Health and Wellness Coach, Corporate Wellness Trainer - Kathi's Blog

The Good The Bad And The Ugly of Cholesterol

Many people today have high cholesterol.  With all the Holiday parties, and family pot luck gatherings in the next few weeks it can be difficult to keep the Ugly Cholesterol under control, so  here are a few tips on what's best to eat to prevent or lower the bad and increase the "good" cholesterol:

1.  Avocados are a good source of fat. They have the unsaturated fats, which are good for us. They can also raise the HDL,("good" cholesterol) and lower the LDL ("bad" cholesterol. This tasty veggie, is used in everything from guacamole to ice cream to soup. It’s a good source of vitamin K, dietary fiber, potassium and folate.  Plus - avocados are very low in sodium.

2. Cholesterol-free packaging is usually a myth.  Fruits and grains don't advertise that they're "cholesterol free"  Read the ingredients and remember that transfats, which can be hidden in a lot of packaged foods, raise your bad cholesterol. Stay away from anything that has partially hydrogenated oils in it.

3.  Eggs are not as bad for you as you may think, they have well below the 300 milligrams per day recommended so if you have 2 - 4 eggs a week, you're well within the limit.  Just don't add the bacon, cheese, etc.  

4.  Eat Garlic - it's been shown to reduce your bad cholesterol levels.  I love garlic and include it in almost everything I cook.  OK, so if you're afraid of bad breath, serve garlic to all your guests and no one will notice!

 5. Soluble fiber is a powerful cholesterol-lowering food. Try eating more beans and lentils, apples, citrus fruits, oats, barley, peas, and carrots. Get energy by eating complex carbohydrates (whole wheat pasta, brown or wild rice, whole-grain breads)

 6. Walk, walk, walk. Moderate exercise like fast walking, biking, swimming has been shown to reduce cholesterol levels.

7. Lastly, since this is the holiday season - drinking moderate amounts of red wine, especially with meals, has been shown to reduce heart disease risk. According to some studies, it increases HDL cholesterol levels, and enhances the movement of cholesterol deposits out of cells in the artery walls. I'm sure more research will be done, but for now it appears that many things in moderation can help us stay healthy well into our "golden" years!

Best of Healthy To You All.