The NJ Police Chief Magazine Volume 25, Number 4

The New Jersey Police Chief Magazine | April 2019 Healthy Living Tips from High Cholesterol: Lower It Naturally with the Right Foods! We all know that eating those tempting fried and fatty foods can cause your cholesterol level to increase—but did you know it’s also true that some foods can actually help lower your cholesterol? These beneficial foods act in different ways to positively affect your cholesterol. Certain foods provide more beneficial soluble fiber, which binds the cholesterol in the digestive system and keeps it from getting into your bloodstream, while other foods may be richer in polyunsaturated fat, which lowers your low-density lipoprotein (LDL), the “bad” cholesterol that contributes to fatty buildups in arteries (atherosclerosis). And then there are those foods with plant sterols and stanols, which help keep the body from absorbing cholesterol. Here are a few especially notable foods to take your cholesterol levels down…naturally!  Oats – This grain provides an easy way to start lowering your cholesterol; enjoy its benefits in warm oatmeal or oat bran, or in a cold cereal like Cheerios that has a high content of oats.  Fatty Fish – Fish are top dietary sources of health promoting Omega-3-Fatty Acids. Eating fish, especially fattier varieties such as salmon, Atlantic mackerel, sardines or anchovies, two to three times per week may lower triglycerides in the bloodstream and lower your risk of heart attack and stroke.  Beans – Rich in soluble fiber, this food group also takes more time to digest, which means you feel full longer after a meal—great for those working on losing weight! There are so many choices—including lentils, kidney beans, garbanzo and navy beans—and so many ways to enjoy them as a meat replacement or side, that you’ll find countless ways to incorporate this versatile food into daily meals.  Nuts – Numerous studies have shown that these delicious nuggets are good for your heart. They contain unsaturated fats, omega-3 fatty acids and fiber to help lower your LDL cholesterol levels. Just two ounces a day can lower your LDL by about 5%. Walnuts edge out the popular almond, macadamia nut or peanut with more omega-3 fatty acids and other nutrients, but they are all healthier snack foods—inexpensive and bring along when you're on the go! (One drawback: nuts are high in calories, so limit portions).  Sterols and stanols – Plant sterols and stanols can help to lower your LDL cholesterol, and therefore decrease your risk of heart disease. They are found in plants like vegetables, fruits, wheat germ, whole grains, beans, lentils, sunflower seeds and many vegetable oils. More companies are adding these plant extracts to foods such as margarine, orange juice, yogurt and cereals. Check food labels and ingredients to see if the food has added plant sterols. Consuming two grams daily of plant sterols and stanols can lower your LDL by 5 to 10%! For more information about how Deborah Heart and Lung Center’s leading-edge technologies can improve your quality of life or an appointment with a Deborah specialist, please visit our website: www.demanddeborah.org 35

The NJ Police Chief Magazine Volume 25, Number 4 | Page 36