“I feel better than I have in 30 years, but my cholesterol levels are rising,” Kim said. “I don't want to control my cholesterol with drugs. All drugs have side effects. We need to find natural ways to deal with this.”
Kim is not alone. Many people do not want to take cholesterol-lowering drugs, and some cannot. Although statins are considered effective and safe for most people, Increase risk of side effectsmuscle pain, liver problems, mental confusion, and possible development of diabetes.
“No one wants to start taking drugs,” said Donald Hensrud, associate professor of nutrition and preventive medicine at the Mayo Clinic School of Medicine. “We all age, and usually a lot of things go up with age: cholesterol, weight, blood pressure. At some point, people are going to be faced with a situation like this.”
cholesterol It is a waxy, fat-like substance in the blood that is produced by the liver and the food we eat. There are two types of cholesterol: low-density lipoproteins (LDL), which are the “bad” cholesterol, and high-density lipoproteins (HDL), which are the “good” cholesterol. (Think “L” for deadly and “H” for healthy.) Triglycerides (another type of fat) also contribute to cholesterol buildup. Cholesterol is measured in milligrams per deciliter of blood, or mg/dl.Ideally, a healthy person LDL 100mg/dl less than that HDL 60 or higher.
Cholesterol isn't inherently bad, and your body uses it to make cells, vitamins, and certain hormones, but excess LDL can build up in your arteries. Increases risk of heart disease and stroke. On the other hand, high HDL levels help protect the heart. carries away some of the LDL It travels through the arteries back to the liver where it is broken down and removed.
For those who avoid drugs, experts say the best way to control cholesterol is through a regular diet and healthy habits such as regular exercise and getting enough sleep. There is one caveat. Always consult your doctor before stopping any medication. You can also order regular blood tests to monitor your cholesterol.
“If people are willing to adhere to an optimal diet, there's no question that it's better than any drug we have available,” said the former president of the American College of Lifestyle Medicine and a professor at Yale University. said David Katz, founding director of the Yale Griffin Prevention Study. center.
And there are other health benefits, including weight loss and lowering “blood pressure and blood sugar levels, which independently of cholesterol reduce the risk of heart disease,” Hensrud said.
Experts recommend plant-based foods rich in soluble fiber, such as oatmeal, oat bran, beans, apples, peas, citrus fruits, carrots, barley, flaxseed, a gel-forming powder called psyllium, nuts and plant sterols. Meals are recommended. It is found in small amounts in fruits and vegetables, extra virgin olive oil, and nuts, and is also added to some spreads, milk, and yogurt.
It also urges consumers to avoid saturated fats, which are typically found in fatty and processed meats, butter, and tropical oils such as palm and coconut. Choose unsaturated or polyunsaturated oils like corn, canola, sunflower, and sesame. Experts say saturated fat is more effective at raising blood cholesterol than the natural cholesterol found in eggs and shellfish.
Surprisingly, some the study suggest that moderate consumption of unprocessed cheese reduces the risk of cardiovascular disease. “This may be the only exception to the rule of cutting back on saturated fat, as long as you don't eat too much,” Hensrud says.
What about eggs? Americans have a complicated relationship with eggs, Hensrud said, and “one year they're bad, the next year they're good.'' “Egg whites are pure protein, and it's the yolks that contain dietary cholesterol and a small amount of saturated fat. Eggs increase your risk, but not in large amounts, which is why the American Heart Association recommends no more than one egg a day. We recommend that.”
plant-based meal plan
Many experts recommend that portfolio diet, a plant-based meal plan created by David Jenkins, a university professor in the Department of Nutritional Sciences and Medicine at the University of Toronto's Temerty Faculty of Medicine. It puts a lot of emphasis on consuming soluble fiber and sterols and eliminating processed foods.Ann early studies A study conducted by Jenkins and his colleagues compared the cholesterol-lowering effects of portfolio diets with those of statins and found no significant differences.
“We need to put more emphasis on educating people about these plant-based diets,” Jenkins said. “For example, some people have never tasted lentil stew. It's not only delicious, it's nutritious and can even help improve cholesterol levels. We want people to eat a plant-based diet. I'm passionate about helping people learn how to do it. I know it can be difficult, but that's always the problem with any diet.”
People don't have to suddenly transition, he said. “Start by gradually introducing some foods,” he said. “The idea is to move towards making plant-based eating a way of life.”
Katz agreed, saying it's easy to retrain your taste buds. They will love the food that is with them even when they can't be with their favorite food. ”
Be wary of dietary supplements, which are largely unregulated by the Food and Drug Administration. For example, Hensrud advised against using niacin, which lowers cholesterol. Niacin has side effects such as flushing. It can also raise liver enzymes when consumed in large amounts, Hensrud said. “No one should be using it anymore,” he said.
When statins cannot be avoided
Some people are unable to lower their LDL without drugs because of genetic conditions that predispose them to high cholesterol. familial hypercholesterolemia, or FH, a genetic defect in the body's ability to process LDL. “They always have to take statins in combination with other drugs, but people who are strict with their diet and lifestyle may still benefit,” Jenkins said.
For example, one of Jenkins' patients with the disorder refused medication against medical advice and lowered his LDL through exercise and a portfolio diet, but “it hasn't come down as much as we would like,” Jenkins said. he said. Still, “it's great compared to when she first came to see us,” Jenkins said. “Thanks to the extreme diet, she improved unexpectedly, which is extremely rare.”
Not everyone with a family history has FH. Kim is one of them. She plans to try diet and exercise. “I believe we can make this happen,” she said.
Experts recommend that some components of a healthy eating plan include: dash diet, mediterranean diet, and mayo clinic For example, food is precious.
“They all contain minimally processed foods and are mostly plant products,” says Hensrud, author of “The Mayo Clinic Diet.” “The overall effect is generally lower LDL. This gives people a choice. We want them to be able to pick and choose what they're interested in.”
But the Portfolio Diet is “the definitive dietary response to cholesterol,” Katz said.
“But keep in mind that an effective diet is only one that you are happy to eat,” he added.
Have questions about healthy eating? Email [email protected] I may answer your question in a future column.
