Healthy Life: Goodbye cholesterol

This 2016 photo shows flaky fish tacos in New York. This dish is from a recipe by Katie Workman.
This 2016 photo shows flaky fish tacos in New York. This dish is from a recipe by Katie Workman.

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ASSOCIATED PRESS

FILE - In this Dec. 11, 2011, file photo, Cincinnati Bengals linebacker Rey Maualuga takes a break during an NFL football game against the Houston Texans, in Cincinnati. Maualuga was charged with assault on Friday, Feb. 10, 2012, after police investigated allegations by an employee at a downtown Cincinnati bar that Maualuga punched him in the face early Sunday morning. (AP Photo/David Kohl, File)

September marks the end of summer and the shift to slow down as we move into shorter days with cooler weather. It also marks National Cholesterol Education Month. Why does understanding cholesterol matter?

Cardiovascular disease remains the No. 1 cause of death in Americans. More than 65 million Americans have high cholesterol. It is a symptomless condition leaving people unaware of the damage happening within. Managing cholesterol is a controllable risk factor in coronary artery disease, heart attack and stroke. While some cholesterol is needed by the body, excess amounts cause health issues.

Being aware of what foods build cholesterol along with which foods reduce cholesterol will help improve your health. You want to choose foods that lower LDL ("bad") cholesterol and triglycerides. In addition, make sure you are choosing foods to increase HDL ("good") cholesterol. Good cholesterol helps in escorting bad cholesterol out of the body.

At the top of the list is a diet that includes omega-3s, which decrease blood pressure and clot formation. Foods rich in omega-3s include fish, such as mackerel, salmon, tuna, trout, herring and other "fatty fish." Not a fan of fish? No problem! Instead reach for nuts (walnuts, Brazil nuts, cashews, hazelnuts), and seeds (flax seed, hemp seed, chia seeds, sunflower seeds). Also make an effect to incorporate plant-based cooking oils into your diet. Olive oil, coconut oil and nut oils can be substituted for butter and less desirable oils.

Next, do not underestimate the power of veggies, fruits and whole grains. These foods contain fiber that binds with extra cholesterol and escorts it out of the body. Grains such as oatmeal, rice, quinoa and others contain soluble-fiber to reduce cholesterol. Also, beans (kidney, black, pinto, navy, hummus) can bind to cholesterol and remove it from the body. While all veggies are a blend of fiber types, broccoli, asparagus, dark leafy greens, bell peppers, tomatoes, apples, grapes, berries and pomegranates offer a little extra power in cholesterol reduction. Research has shown certain forms of soy also bind and remove cholesterol from the body.

In addition to adding foods to reduce cholesterol, don't forget to exclude foods that increase cholesterol. Sugar stimulates the liver to produce more cholesterol. Trans-fats can further burden areas with cholesterol build-up. Sadly, many of our comfort type foods actually increase cholesterol and risk factors for clogged arteries and heart disease. This breakfast cookie recipe is an LDL lowering option.

Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. She has her doctorate degree in naturopathy, a master's degree in health and wellness, a bachelor's degree in public health education and is a certified wellness specialist. Core to her practice has been the use of nutrition to enhance health and improve vitality.