Lowering Cholesterol With An Anti-Inflammatory Diet

A few years ago, I prepared a paper on "Lowering Cholesterol" and the first step on it was to follow an anti-inflammatory diet.  If you've been following my posts lately, you know that this week's entries have been inspired by a film made by Tom Naughton ("Fat Head") and Mike Anderson (author of The Rave Diet).  As I enumerate the cholesterol lowering steps, I will note, when applicable (in parenthesis), if they measure up to the standards laid out, or observed, by these two men.  Here goes:

1.)  Follow an Anti-Inflammatory Diet: 
a.)  Avoid trans-fatty acids and partially hydrogenated oils (both would agree)
b.)  Stick to Olive and Canola oils (Anderson would not agree.  He is for avoiding all vegetable oils.)
c.)  Increase intake of Omega 3 fatty acids - fish, flax seeds, chia seeds, olive and canola oil, walnuts. All Omega 3's have been shown to actually inhibit inflammation, but especially those found in fish.  To know which fish are safest to eat, however, please refer to my post "Good Fish, Bad Fish" 2/16/11.  (Anderson would only promote the use of flax seeds, chia seeds, and walnuts for Omega 3's, since fish is an animal and the other 2 are oils.).
d.)  Minimize consumption of refined and processed foods (Anderson would agree.  Naughton ate so much junk that I don't know where he stands on this issue under normal circumstances).
e.)  Eat plenty of vegetables and fruits, especially berries.  The antioxidants they contain build up defenses against damaging free radicals.  They actually help to reduce LDL cholesterol, thus lessening the build-up of plaque in artery walls.   (Anderson would agree.  Naughton would have a problem with the sugar in the fruit)
f.)  Eat anti-inflammatory herbs and spices like ginger and turmeric (Anderson would agree).

2.)  Do not use caffeine addictively - it adds to the workload of the heart, increases adrenal activity, and may contribute to elevated serum cholesterol.   (Anderson would agree.  Not Naughton - he drank a lot of diet coke)

3.)  Do not smoke

4.)  Exercise at least 30 minutes per day five days per week (both would agree)

5.)  Practice Relaxation Techniques - stress can increase serum cholesterol.  I believe that, since stress can cause ulcers, mouth sores, and colitis, which are all conditions that result in the creation of "sores", it makes sense that stress would also cause inflammation of the arterial walls.  Thus the eventual build-up of plaque.  See 2/2/11 post, "Stress is A Killer". 

6.)  Maintain a normal weight (Anderson would strongly agree.  Naughton thinks too many people incorrectly fall under the category of  being "obese".  I know that if I gain even 10 pounds back, my heart, which was damaged by the chemotherapy I had, has a rough time.  Angina (chest pain) becomes chronic and tachycardia (extremely rapid heart beat) occurs much more frequently.

7.)  Keep overall fats in your diet low - approximately 15% of your daily caloric intake. (Anderson would agree or even want them lower.  Naughton would strongly disagree.  He must have eaten 100's of grams of fat per day on his "diet")

8.)  Eat Oats to help lower cholesterol

9.)  Eat plenty of garlic - Remember when people took garlic pills?  This is why.  Good thing is that you don't need more than what your average recipe calls for to get the health benefits.

10.)  Eat plenty of shitake mushrooms, green tea, and chili peppers (Anderson would disagree with the tea since it contains caffeine).

Tonight was another game night.  My son's high school team is now 6 and 0!  In spite of the cold winds out there, it was another great night of baseball.  Dinner, unfortunately, was Red Beans 'n Rice from Popeye's for me.  My husband had their Fried Catfish Dinner with a side of Red Beans 'n Rice and a Biscuit.  Oh well.....

Until next time, happy and healthy eating!