Controlling Cholesterol: Your Guide to a Heart-Healthy Life

Feb 102 min read

February is Heart Month in Canada and what better way to celebrate this than to talk about how controlling cholesterol can improve your heart health!

Understanding Cholesterol

Cholesterol is a fat-like substance found in some foods and also made by the liver that helps produce hormones, digest fats, and absorb nutrients. The “good” HDL cholesterol lowers the risk of heart disease and stroke by keeping cholesterol levels in check and removing any excess. The “bad” LDL cholesterol can cause plaques to buildup in arteries, blocking blood flow to the heart and brain. Over time, this can lead to:

Stroke
Heart disease
Diabetes
High blood pressure

Dietary cholesterol is the type of cholesterol naturally found in foods like fatty meats, eggs, and dairy, but most of the cholesterol in our blood is made by the liver from foods high in saturated and trans fats. These fats--common in baked goods, processed, fried, and packaged foods--raise bad (LDL) cholesterol and lower good (HDL) cholesterol.

How to Lower Cholesterol

Choose foods that are lower in saturated and trans fats. Take a look at the nutrition facts label when grocery shopping. Choose foods with saturated fat levels lower than 10% of the daily value and little to no trans fats.
Cook more at home. Take control of your food choices by reducing fast food and restaurant usage. Cooking from home helps you avoid adding excess salt, fat, and sugar.
Choose high-fibre foods. Consuming foods with fibre can lower LDL cholesterol and improve your heart health. Examples of high fibre foods include vegetables, fruits, beans, oats, lentils, barley, chia seeds, and whole grains.
Eat more Omega-3s. Fish such as salmon, trout, or herring are high in omega-3 fats, which can reduce heart disease risk. If you’re looking for more plant-based options for these healthy fats, you can try flaxseeds, walnuts, hemp seeds, and edamame!