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For Parents & Families Cholesterol - Controlling Cholesterol: Make Heart-Healthy Eating a Family Affair
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Whether your family members are trying to avoid having high cholesterol or decrease already existing high cholesterol levels, the good news is that the first line of defense against high cholesterol - adopting a heart-healthy diet - is under your control!
What your family eats has a large impact not only on cholesterol levels but general health as well. Having high blood cholesterol can put anyone at an increased risk for developing heart disease.
A heart-healthy eating plan to control your cholesterol and heart disease risk should be part of your family’s routine. In fact, it is just as important for your children as it is for you to keep your cholesterol levels in a healthy range. As a parent, you should set an example for your children by eating nutritious foods. If you regularly eat high fat foods, your children probably will too. Because children form “likes and dislikes” when they are young, that is the time to introduce and offer them a wide range of heart-healthy foods. Click here for heart-healthy food suggestions.
Here are just a few of the things that can be done to improve the entire family’s diet.
Increase unsaturated fats and reduce saturated fats: Saturated fat can increase LDL (“bad”) cholesterol levels. Unsaturated fats, such as monounsaturated and polyunsaturated fat, do not raise LDL “bad” cholesterol and may be beneficial when consumed in moderation. Research has shown that substituting unsaturated fats for saturated fats as part of a healthful diet can help lower cholesterol levels in both adults and children. For example, a major study in families found that cholesterol levels were dramatically reduced when the moms, dads and kids made the simple switch from butter to soft margarine. Learn more about the study.
Watch the trans fat: According to the FDA and leading health authorities, trans fats can raise LDL ("bad") cholesterol levels in the blood and decrease levels of good (“HDL”) cholesterol, thereby increasing the risk of heart disease. Therefore, leading health organizations recommend limiting the amount of trans fat in your diet. Foods that are major sources of trans fat in the diet are cookies, crackers, French fries, donuts and other commercial baked goods made with partially hydrogenated vegetable oil.
Limit the amount of dietary cholesterol you eat: The amount of cholesterol eaten can impact blood cholesterol levels. Limiting the amount of animal products in the diet will reduce one’s cholesterol intake since only animal foods contain cholesterol. Foods that are high in cholesterol are from animal sources and include foods such as meats, egg yolks, shellfish (shrimp and lobster), butter, cheese, and higher fat dairy products. Eating a diet that is high in such animal products can increase blood cholesterol levels.
Fill up on fiber: Eating plenty of foods high in a type of fiber called soluble fiber can help lower blood cholesterol as part of a diet low in saturated fat and cholesterol. Foods that are high in soluble fiber include bran, oatmeal, beans, peas, bran, barley, citrus fruits, strawberries and apple pulp
There are other things besides diet that can help reduce your family’s cholesterol levels. For instance, physical activity has been shown to reduce total cholesterol levels, lower LDL “bad” cholesterol levels and increase HDL “good” cholesterol levels. Losing weight is another way to reduce the risk for heart disease by lowering blood cholesterol.
