Follow a cholesterol-lowering diet during the holidays

Our calendars are filled with annual celebrations this time of the year, and many of our traditions include delicious foods. The holidays encourage us to overindulge in holiday goodies that often are high in calories and fat. This is because some foods are only served during the holidays, and we don't want to miss out on the tastes and memories that are associated with the holiday favorites.

However, what you eat and drink affects your health. This includes your cholesterol and triglyceride levels. If you have a high amount of cholesterol in your blood, your health care provider may recommend following a cholesterol-lowering diet. This is because high cholesterol could cause your heart arteries to harden, which is called atherosclerosis. This condition could lead to coronary artery disease. In addition, hardened arteries may allow a coating called plaque to build up and partially block your arteries. Blocked arteries can lead to low blood flow in the heart and chest pain.

Triglycerides and cholesterol

Triglycerides and cholesterol are types of fat, or lipids, which circulate in your blood. Triglycerides store unused calories and provide your body with energy. Cholesterol is used to build cells and certain hormones.

Cholesterol is made mostly by the liver, but it also can enter your body in the foods you eat that contain animal fat. Foods that come from animals or contain animal fat include meat, egg yolks, lard and dairy products. The type and amount of fat you eat can influence how much cholesterol your body makes.

Your body makes triglycerides from excess calories, regardless of the calorie source, such as fat, protein or carbohydrates. Triglycerides also are made from excess sugar and alcohol. High triglyceride levels are a risk factor for heart disease.

Lifestyle choices for improving your levels

Your health care provider may recommend some of these lifestyle changes to improve your blood cholesterol levels and lower your triglyceride level:

Eat a plant-based diet.
Eat more high-fiber foods from plants. Choose 100% whole grains, whole fruits and vegetables.
Lower your total fat intake.
All oils and fats are high in calories.
Lower your saturated fat intake.
Saturated fat can raise blood cholesterol.
Limit or avoid trans fats.
Trans fats can raise blood cholesterol.
Replace saturated fats with unsaturated fats.
Unsaturated fats can lower your blood cholesterol levels. Monounsaturated fats are preferred. Polyunsaturated fats are OK.
Limit your intake of high-cholesterol foods.
Reduce consumption of foods like egg yolks, organ meats, animal fat and high-fat dairy.
Get to and stay at a healthy body weight.
Get regular exercise.

Enjoying the holidays

The average adult will consume more than 4,000 calories during Thanksgiving, including many high-fat items that don't align well with a cholesterol-lowering diet. You can still enjoy the foods you love during the holidays, but you could prioritize and plan to spend your calories and fat intake wisely. For example, if stuffing with gravy is your priority, then cut out green bean casserole or white dinner rolls. In addition, you can celebrate the holiday in a healthier way and lower the effect on your cholesterol by making ingredient substitutions. Your meal still can be bountiful and delicious, but lower in calories and fat.

Consider these better choices and what to avoid:

Better Choices	Avoid
Whole-grain bread	Commercial quick breads, such as croissants, canned refrigerated biscuits, pastries and sweet rolls
Plain fresh or frozen vegetables	Vegetables with butter, cream or sauces
Skim or low-fat (1%) milk	Fruits with cream, sauces and dip
White turkey meat without skin	Dark turkey meat with skin on
Fresh cranberry sauce	Canned cranberry sauce
Gravy made from turkey or chicken stock	Gravy made from cream or fat drippings
Margarine (with liquid oil listed as first ingredient, such as soybean or canola oil	Butter
Baked goods made with nonfat yogurt or applesauce	Baked goods made with saturated fats, such as shortening, coconut oil or stick margarine
Reduced-calorie or fat-free salad dressing	Regular salad dressing
Nonfat frozen yogurt	Regular ice cream
Carbonated or flavored water (sugar-free)	Sports or soft drinks

Here are some heart-healthy Thanksgiving recipes to try this year:

Ripu Singh, M.D., is a cardiologist in Mankato and Waseca, Minnesota.

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Posted By

Ripu Singh, M.D.

Cardiology (Heart)