Lifestyle Innovations Cholesterol Lowering Meal Plan follows the guidelines set forth by the American Heart Association. A diet rich in fiber, omega 3 fatty acids, and low in saturated fat and cholesterol creates the core focus of this plan.

Eight Healthy Tips on Lowering Cholesterol:

	Optimal	Borderline	High
Total Cholesterol	<200	200-239	240
LDL Cholesterol	100-129	130-159	>160
HDL Cholesterol	>60	41-59	<40 (Low)
Triglycerides	<150	150-199	>200

• Reduce saturated fat in the diet to less than 8% of daily calories. Saturated fat is mainly found in beef, dairy products and processed foods. Avoid all products that contain trans-fatty acids.
• Consume less than 200 mg per day of animal based cholesterol.
• Lose body fat and increase lean muscle mass which improves insulin resistance.
• Soluble Fiber – Soluble fiber, which reduces your LDL, appears to reduce the absorption of cholesterol in your intestines. Soluble fiber can be found in oats, kidney beans, apples, pears, barley and prunes.
• Omega 3 Fatty Acids – Omega 3 Fatty Acids reduce the inflammation within the arterial walls. The highest levels are found in tuna, mackerel, sardines, and salmon. Ground Flaxseed is an alternative for those who are allergic to fish.
• Soy Protein – Soy Protein help increases the removal of LDL from the blood stream. Soy Protein is found in tofu, edamame, and tempeh.
• Plant Sterols – Plant sterols are found in plant based foods such as legumes, vegetables, fruits and nuts. They lower cholesterol by blocking absorption in the digestive tract.
• Nuts – Nuts are rich in monounsaturated fats which significantly reduce blood cholesterol by keeping blood vessels healthy and elastic. The nuts that show the most improvement are walnuts and almonds.

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What is cholesterol? Cholesterol is a fat-like substance that is found in all cells of the body. Your body needs some cholesterol to work the right way and makes all the cholesterol it needs. Cholesterol is also found in some of the foods you eat. Your body uses cholesterol to make hormones, vitamin D, and substances that help you digest foods.

How is cholesterol measured? Blood and cholesterol do not mix, just like oil and water. To travel in the bloodstream, cholesterol is carried by lipoproteins (lip-o-PRO-teens) which are made of fat (lipid) on the inside and proteins on the outside. Two kinds of lipoproteins carry cholesterol throughout your body. It is important to have healthy levels of both: Low-density lipoprotein (LDL) cholesterol is sometimes called bad cholesterol. High LDL cholesterol leads to a buildup of cholesterol in arteries. The higher the LDL level in your blood, the greater chance you have of getting heart disease. High-density lipoprotein (HDL) cholesterol is sometimes called good cholesterol. HDL carries cholesterol from other parts of your body back to your liver. The liver removes the cholesterol from your body. The higher your HDL cholesterol level, the lower your chance of getting heart disease.

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US Cholesterol Studies

An estimated 98.6 million adults in the United States have total blood cholesterol values of 200 mg/dL (milligrams per deciliter of blood) and higher, and of these about 34.4 million American adults have levels of 240 or above. In adults, total cholesterol levels of 240 mg/dL or higher are considered high risk. Levels from 200 to 239 mg/dL are considered borderline-high risk.

Source: National Health and Nutrition Examination Survey (NHANES), 2005–06, National Center for Health Statistics and the NHLBI.

This 4 week cholesterol study involved 120 adults between 30 to 65 years of age who were split into two randomized groups.

• Low-fat Diet – Consistent with typical low-fat American Diet
• Low-fat Plus Diet – Low-fat Diet with additional vegetables, legumes and whole grains

The Low-fat Plus Diet, consistent with the 2000 American Heart Association revised guidelines, which was low in saturated fat and cholesterol and abundant in nutrient-dense plant-based foods, significantly reduced total cholesterol and LDL cholesterol.

Source: Ann Intern Med. 2005 May 3;142(9):725-33 -The effect of a plant-based diet on plasma lipids in hypercholesterolemic adults: a randomized trial.