Low-density lipoprotein or LDL (bad) cholesterol contributes to plaque buildup along with triglycerides, another lipid. High-density lipoprotein or HDL (good) cholesterol discourages plaque buildup. Plaque can threaten the blood supply to the heart, brain, legs or kidneys, leading to heart attack, stroke or even death.
To reduce your risk for heart-related emergencies, registered dietitian Kate Patton, MEd, RD, CCSD, LD,and exercise physiologist Michael Crawford, MS, share 10 tips — five for lowering cholesterol through diet and five for making the most of exercise:
1. Cut back on animal fats
Forgo fatty meats, like processed meats such as bologna, salami, pepperoni and hot dogs; and fatty red meats, such as ribs and prime cuts of beef, pork, veal or lamb. Also, skip skin on chicken or turkey. Avoid full-fat dairy products such as whole milk, cheese, cream, sour cream, cream cheese and butter. These foods contain saturated fat as well as cholesterol — both associated with higher blood cholesterol and plaque buildup.
2. Go veggie
Choose at least one meatless meal per week. Substitute animal protein (meat, poultry, fish, eggs, cheese) for plant based protein such as beans, lentils, tofu or quinoa. Try these plant based proteins in salad, soup, stir fry, or a burrito to decrease your saturated fat intake and increase your fiber intake. If you enjoy meatless meals, try to go meatless for one day per week!
3. Be mindful of carbs
Research shows that following a low-carb eating plan can help you lose weight and reduce cardiovascular risk factors. Choose high fiber carbohydrates like oatmeal, whole grain starches, beans, lentils, and fruit which will provide the energy you need, but also keep you feeling full. The key is to watch your portions, aim for no more than about 1 cup of starch and/or fruit with meals. Also, fill up on vegetables which are low in calories and high in fiber.
4. Be a loser
If you’re overweight or obese, shed the extra pounds. Weight loss helps lower bad (LDL) cholesterol. Even a small-to-moderate weight loss — just 10 to 20 pounds — can make an impact.
5. Move more
Work up to 90 minutes of cardiovascular exercise per day for optimum heart health and weight loss. Cardiovascular exercise means any activity that uses large muscles repetitively and increases the heart rate. Think walking, cycling, rowing, using the elliptical and swimming. If you find 90 minutes daunting, start with 30 minutes and work your way up a little at a time. For some people, 45 to 60 minutes of exercise is enough.
7. Pick the right tempo
Aim for a moderate level of exercise. You’ll know you’ve reached it when you can carry on a conversation when you exercise but can’t sing. Once you have safely mastered moderate-intensity exercise, consider High Intensity Interval Training (HIIT) one to two times per week. Emerging research suggests this type of training can improve upon moderate-intensity exercise benefits, especially for raising good (HDL) cholesterol.