Lower Your Cholesterol: Learn the Facts Versus the Fiction

If you've been recently diagnosed with high cholesterol, a natural reaction is to start searching the Internet for details. Unfortunately, it can feel like a game of fact versus fiction to attempt to sort out the truth. Eat fat? Don't eat fat? Eat only "healthy fats" (but not sure what that means)?

First, it's helpful to understand what impacts your cholesterol levels. It's not just what you eat: genetics, age, your weight, and related factors including your diet all can impact your cholesterol levels. Consequently, you can be following a healthy diet, exercise regularly, maintain your weight - and still have your doctor inform you that your cholesterol levels are too high. Be sure to ask your health care provider for specifics regarding recommendations for any related health concerns you may have.

To help you lower your cholesterol, it's important to first understand just what that term "high cholesterol" means. Your doctor probably will discuss two different numbers with you: your low-density lipoprotein (LDL) or "bad" cholesterol, and your high-density lipoprotein (HDL), or "good" cholesterol. High levels of LDL can increase the risk of heart attacks and other adverse conditions.

I personally know how it feels to learn that despite all your virtuous habits, you have dangerously high LDL. When my doctor gave me the bad news, I asked him if I could try making some nutritional changes to see if those lowered my LDL and raised my HDL enough to allow me to avoid prescription medication. I received his "green light" to go for it. If you decide you want to try some of these nutritional tips below, be sure to check with your own health care provider to see if these tactics might help you. I also suggest talking with your doctor about any supplements you are taking or considering taking, such as fish oil capsules, as these may impact other medications and/or dietary changes.

Discover the facts versus the fiction for the real skinny on how to lower your cholesterol.

Fact: You don't have to sacrifice flavor.

Worried that tasteless meals await you on a low-cholesterol diet? Not true! You can enjoy the full flavor of your favorite foods by spicing them up and making some simple substitutes.

Try one major change at a time. First, set aside those salad dressings that contain saturated fat (check the nutritional label). Instead, substitute fat-free wine vinegar or apple cider vinegar on your salads and sprinkle your veggies with garlic, Italian herbs, and other spices. In fact, some studies show that garlic may even help to lower your cholesterol. Try roasting asparagus, zucchini, and other vegetables in the oven with a clove of garlic: the flavor is fabulous.

Fact: You can enjoy dessert.

Yes, you read that right. Feeling deprived will lead you to tossing aside your virtuous vows and indulging in that triple-layer chocolate cake or hot fudge sundae you've been wanting. Instead, plan to treat yourself to delicious desserts such as fat-free, vanilla yogurt mixed with a tablespoon of sugar-free, fat-free cocoa powder. Put in the freezer until it is the consistency of ice cream. Longing for apple pie? Bake a Rome Beauty apple, then mix together two tablespoons of sugar-free maple syrup. Pour over the apple with a sprinkle of cinnamon and a dash of ginger.

Fact: You can continue eating in restaurants and even drive-throughs.

Another myth: you can't dine out and follow a low-cholesterol diet. Truth: You can still enjoy that treat: just choose restaurants carefully.

Whether it's a fast-food drive-through or an expensive restaurant in Beverly Hills, plan ahead. National chains typically have their nutritional information online. Look for fast food options that offer salads with fat-free salad dressing or even fresh fruit salads. In a restaurant, ask for plain broiled chicken without the skin and vegetables steamed without oil or butter. It's always wise to call in advance to make sure that the restaurant can accommodate your dietary needs; by doing so, you make it more likely that you can control what you eat.

Fact: you don't have to feel hungry all the time.

Assume that you'll always be hungry because you will have to eat less food to lower your cholesterol? Not true. The trick: fill up on fiber.

Certain types of fiber have been shown during research to help to lower your cholesterol. Enjoy old-fashioned plain oatmeal (not the instant packaged kind), mixing it with cinnamon and a packet of artificial sweetener and topping it with a sliced apple for the ultimate "good fiber" breakfast.

Fact: you can enjoy foods that contain fat, such as almonds and avocados.

Yes, it's true: you can eat and even benefit from foods containing fat. Just make sure to select the types known as MUFAS: monounsaturated fats. MUFAS are optimal for replacing saturated fats. When I was earning my M.S. in nutrition, I remember how delighted I was to learn that delicious foods such as almonds and avocados actually are good for you. The key: don't use this information as a free ride when it comes to keeping track of your calories! A handful of almonds a day, for example, or 1/8 of an avocado is good; a jar of almonds or an entire avocado is overindulgence.