Any discussion of heart disease and its risk factors is often joined by a discussion of cholesterol. Last week we talked about the basics of what cholesterol is and how it is measured. This week let’s talk about what we can do to improve our cholesterol numbers and lower the risk of developing cardiovascular disease. Just because we have MS doesn’t mean that we are immune to developing other serious diseases.
In heart disease, there are two types of risk factors — those you can’t change (age, sex, and family history of early onset heart disease) and those you can (smoking, high blood pressure, high blood cholesterol, being overweight/obesity, physical inactivity, and diabetes- type II). High cholesterol can lead to atherosclerosis (hardening of the arteries) which can then lead to heart attack or stroke when plaque in the artery breaks loose.
Factors that increase LDL
The three main contributors to high LDL (low density lipoprotein), the “bad” cholesterol, levels are diet high in saturated fat, excess weight, and physical inactivity. Diets with too much saturated fat, trans fat, and cholesterol are the main cause for high levels of blood cholesterol. Excess weight and physical inactivity tend to increase your LDL level, while raising triglycerides and lowering HDL (high density lipoprotein), the “good” cholesterol. Conversely, regular physical activity can raise HDL, lower triglycerides, lower LDL, and help you lose weight.
Saturated fats are found primarily in foods that come from animals (ie. meat, egg yolks, shrimp, dairy products, and lard) are usually solid at room temperature. Cholesterol in the diet also comes from animal products. Trans fat, also called trans fatty acids, is found in foods made with hydrogenated vegetable oils, such as stick margarine, crackers, and french fries. According to the National Heart, Lung, and Blood Institute (NHLBI), saturated fat raises your LDL cholesterol level more than anything else in your diet.
Unsaturated fats are usually liquid at room and refrigerator temperatures. Unsaturated fat is found in vegetable oils, nuts, olives, avocados, and fatty fish, such as salmon, tuna, and mackerel. While eating foods rich in omega-3 fatty acids - a type of polyunsaturated fat found in fatty fish and in some plant sources (such as walnuts, canola and soybean oils, and flaxseed) - doesn’t lower LDL levels, it does protect the heart by limiting inflammation in the artery walls and by preventing blood clots from forming.
Therapeutic Lifestyle Changes (the TLC Program)
Decreasing LDL cholesterol is not just about changing your diet, it is about altering your lifestyle. Making lifestyle changes is never easy so keep your goals in mind. Lowering cholesterol, reducing risk factors for heart disease, and living healthier and longer. I’d like to point out that many of the suggestions found in healthy-heart literature complement the various dietary approaches used in treating multiple sclerosis.
