A few months ago, at my annual physical, I was told by my physician that I had low Vitamin D and a high cholesterol value, I was quite freaked out as all I could think about was my increased risk of Heart Disease. My father has high cholesterol, so I knew that genetics did play a role but I felt it was my diet.
I love dairy, especially cheese and since my vacation in Portugal my cheese and butter intake went up considerably. My desserts also went up. On top of all that, I hit menopause. So several factors could have played a role.
When we hear the word Cholesterol, most people think of heart disease, but it is important to understand the different types of cholesterol. Cholesterol is found in foods like shrimp and eggs, but that cholesterol, which is dietary cholesterol is different from the cholesterol found in our blood. Dietary cholesterol is not as harmful for heart disease as intake of saturated fats.
When we get our blood Lipid profile, the values include, Total Cholesterol, Low Density Lipoproteins (LDL), High Density Lipoproteins(HDL) and Triglycerides. The LDL is the harmful cholesterol and needs to be decreased as it play a role in the accumulation of plaque in our arteries. HDL is the beneficial cholesterol, which may be protective against heart disease.
To increase HDL, it is important to exercise and limit the saturated fats in our diet and avoid the Trans Fats. Saturated fats are found in red meat, full fat dairy, butter and cream. Trans fats are found in a lot of processed and deep fried foods.
To lower the LDL, we need to do the above and try to follow the Mediterranean Diet, which includes vegetables, fruits, nuts, fish and olive oil. Try to substitute the saturated fats with the healthy fats which can be found in avocadoes, nuts, flax seeds and fatty fish like salmon.
I have started watching my saturated fat, I try to eat cheese only on the weekends and switched from butter to an olive oil spread. I carry nuts and seeds in my bag to snack on. The hardest change is reducing my desserts and adding more fresh fruit. I will check my lipid profile in a few months and keep you posted.
My mantra currently is moderation not deprivation.