Cholesterol Awareness for Healthier Eating

Each September we get the chance to focus on cholesterol awareness. As a Registered Dietitian for AccentCare, I feel there is no better time to address the general misconception that dietary cholesterol intake directly correlates with blood lipid levels. While diet plays a role, it is not this single issue that affects your blood cholesterol levels. There’s a lot more to it, so let’s look at the bigger picture: your lifestyle.

Increased cholesterol in your diet does not necessarily mean you’ll have increased blood cholesterol. Instead, it’s the mix of fat and carbohydrate content of foods that is believed to influence your lipid panel. Saturated fats (think fats that are solid at room temperature), trans fats (hydrogenated or partially hydrogenated oils) and enriched carbohydrates (grains with first ingredient reading ‘enriched’) can negatively impact your blood cholesterol levels. Foods high in these products should be consumed in moderation; so, eat things like fried foods, meats with marbling, whole-fat dairy, and enriched grains on a weekly or less-than-weekly basis – definitely not every day. Focus on increasing your omega-3 fatty acids and soluble fiber to help improve your lipid panel., seeds, nuts, fresh fruit, and vegetables are all high in these nutrients and happen to also be delicious.

In addition to diet, one should incorporate exercise into their daily routine to positively affect cholesterol. Exercise helps to promote cardiovascular health and a healthy weight. Smoking cessation and minimizing alcohol intake are also both correlated with improving cholesterol levels. Lastly, getting enough sleep, 7-8 hours a night for adults, helps to decrease stress and improves blood cholesterol and overall health.

Use this September as a time to reflect on your lifestyle choices and hopefully focus on at least one choice you can make to help improve your cholesterol.

Ashley Hazenstab MHA, RD, LDN
Director of Nutrition
AccentCare