Heart Diet & High Cholesterol

While, according to the Weston A. Price Foundation, the ties between high cholesterol and heart disease are largely exaggerated, the high amounts of the wrong form of cholesterol can lead to arterial damage, which can lead to cardiovascular health issues. However, what is commonly thought about health issues and a "healthy diet" does not necessarily match up with human biology and chemistry, and living and eating with heart health in mind does not have to be difficult or unattainable.

Understanding Cholesterol

The first step to improving health and understanding the relationship between cholesterol and heart health is understanding cholesterol itself. The Weston A. Price Foundation indicates that cholesterol is technically an alcohol, and that it is necessary in the body for many functions. It is primarily responsible for building up the strength of cell walls, though it also is essential to digestion, strengthening the intestinal wall. It is important for the proper absorption of neurotransmitters--primarily serotonin. Additionally, cholesterol has antioxidant properties, which actually help repair damage to arterial walls. Cholesterol becomes problematic when it is oxidized, in which case it becomes a free radical instead of the antioxidant which prevents free radical damage.

Eliminating Harmful Foods

Once there is an understanding of what the body needs to function and what is harmful, the harmful things need to be eliminated. The main form of cholesterol that is harmful, as mentioned above, is oxidized cholesterol. Sources of oxidized cholesterol--the form in which cholesterol is most harmful to the body--include powdered milk and powdered eggs, as the powdering process is what oxidizes the cholesterol naturally present in these foods.
These might seem easy enough to avoid, but powdered milk (or nonfat dry milk) is present in instant pudding, soft serve ice cream, breakfast shake mixes, hot cocoa and many other highly processed food. The best avoidance of this particular form of cholesterol is to make these foods from scratch, or limit the intake of highly processed, dairy-based foods. According to the American Heart Association, other harmful foods include trans fats. Avoid sources of trans fats, including any food containing hydrogenated oils (as the hydrogenation process creates trans fats), as well as foods fried in polyunsaturated oils such as soybean, canola or vegetable oils. The Weston A. Price Foundation points out that when heated to high temperatures, the bonds in the fat molecules break, which turns them into cell and heart-damaging free radicals.

Proactive Dietary Measures

After eliminating dangerous foods, the next logical step is to develop a diet that is geared toward heart health, as opposed to just avoiding unhealthy foods in favor of "neutral" foods with no real risk, but no real benefit, either. Raw, fresh fruits and vegetables are integral to heart health. Fruits and vegetables contain enzymes, vitamins, minerals and fiber, all of which are beneficial to heart health. The American Heart Association suggests including fresh fruits and vegetables as a key component of maintaining low blood cholesterol and heart health.

Knowing Fats

The Weston A. Price foundation suggests that, while one should not indulge in high amounts of saturated fats, a diet that includes some saturated fats is actually in favor of a healthy cardiovascular system. Since saturated fats are largely found in animal based sources, and humans are in the animal kingdom, it makes sense that the human body requires some saturated fats. Additionally, when exposed to heat, saturated fats do not oxidize and become free radicals. Omitting saturated fats completely from the diet, however, will cause the body to store up fat and cholesterol. The diet of the Inuit people is largely based on marine meat and fats, particularly whale blubber. Their diet, which is high in saturated fats, has not given way to heart disease. In fact, according to a study published by the U.S. National Library of Medicine National Institutes of Health, the Inuit diet has lead to significant heart health. One theory behind this is the healthy balance of saturated fats (whale blubber) with the high amounts of essential fatty acids that naturally accompany them. Thus, the focus should not be on which fats are needed and which should be avoided, but maintaining a healthy balance of the types of fats used an assimilated by the body.

Nondietary Measures

Finally, as bodily health begins to increase, it is important to take several nondietary preventative measures into consideration. First of all, the American Heart Association highly recommends that cigarette smokers quit smoking, and avoid areas where there is a high concentration of second-hand smoke. Cigarette smoke can cause damage to the cardiovascular system, which can make buildup of unhealthy cholesterol in the arteries. Additionally, introducing regular exercise is a very efficient means of reducing blood cholesterol and preventing heart disease. Studies done by Dr. James Levine of the Mayo Clinic on his treadmill desks (office desks set up to allow for walking on a treadmill while working), show that regularly walking during the work day reduces cholesterol significantly over time, and improves general cardiovascular health. If it is possible to "walk while working," this is a great way to kick start a new healthy lifestyle. Otherwise, experts advise at least making the time for 30 minutes of physical activity per day.