For more diets check out our special diets section. The Clinic Handouts Section will also have good nutrition information such as the Canada Food Guide.
Dr. Esmond
One of the top 5 reasons I have to call patients back after their annual check up is due to high cholesterol. This entry will summarize what high cholesterol is and give a safe and easy-to-follow diet to reduce it. Remember to check your blood work 2 to 3 months into the diet to make sure it's working. Some people have a genetic predisposition to high cholesterol and may require other treatments as well (for example medications). Exercise, such as walking, is the number one way to reduce cholesterol, other than diet and medications.
What is high cholesterol?
On the annual exam I measure the total cholesterol which for adults should be less then 5.2 and for teenagers should be less than 4.6. I will call people back if the number is 5.7 or greater, but its best to stay below the 5.2 guidelines. If one has a history of heart disease or is diabetic, it's best to stay as low as possible. Ask your doctor what that number may be for you. Cholesterol are fat plaques that float in the blood and with time stick to the sides of your arteries. With time this causes obstruction of vessels, such as heart arteries that leads to heart disease.
What's the best diet for me?
This is the diet I recommend most.
1. Avoid all cheese, as it is high in fat and cholesterol.
2. Tofu cheese is okay.
3. Avoid all creams, this includes ice cream, chocolate, and the creamy sauces we sometimes have with our pasta.
4. Avoid all fried foods, especially chicken wings, and ribs. There is a zero tolerance to these items, and even chicken wings once a month is too much. This goes double for pizza with it's cheese and pork.
5. Take care with shrimp and red meat, and eat these less often.
6. BBQ or Grilling is best, and boiling is okay if you drain out the excess oil. Always avoid pan frying meats in oil.
7. Margarine is better then butter. Mayo is very bad, and should be avoided.
8.Now for the good things..... Fruits, lots of them, especially apples and pears that contain pectin which might help bind cholesterol and eliminate it from your system. Diabetics should have their fruits in the 1st half of the day to avoid raising their sugar levels during the night.
9. Eat lots of vegetables, and whole grains.
10. Drink a minimum of 6 to 8 glasses of water. You can never drink too much water-unless your doctor has put you on a fluid restriction diet. If you are not sure how much water you should be having in a day, follow up with your family doctor.
11. Tuna and sardines are good as they contains omega 3 fatty acids. You can also get omega 3 in the vitamin store.
12. You can have up to 3 eggs a week. They have omega eggs available now that are healthy for you.
Good luck with your cholesterol-lowering diet. If you are still having trouble lowering your cholesterol with these methods and other methods suggested by your family doctor, you can discuss the option of a referral to a dietician to further assist you.
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