Don’t Stop with Statins

Even if you’re healthy, eat well and exercise regularly, your doctor may have prescribed statins to reduce your elevated cholesterol levels.

You’re not alone. New York Times health columnist Jane Brody, whose cholesterol recently was flagged at 222, was prescribed statins — a fact she relates in a recent column, along with some advice about lifestyle changes people should adopt to lower blood cholesterol levels.

Of special concern to Brody was her so-called bad, or LDL, cholesterol level, which was tested at 134. At this level, there is an increased risk that some of this bad cholesterol will begin forming plaque in her arterial walls.

Brody joins millions of other Americans who are prescribed statins after their physicians conclude that healthy lifestyles alone are not enough to reduce these elevated levels. And there is nothing wrong with taking statins, says one expert. Like Brody, though, he says these should be accompanied by positive lifestyle changes.

“You may never be able to take yourself completely off those statins if you have a real problem, but positive lifestyle behavior may help you reduce the dose of the drug,” says Dr. Robert Keith, an Alabama Cooperative Extension System nutrition and health specialist and Auburn University professor of nutrition and food science.

Barring that, though, there are plenty of other benefits to staying fit through ample exercise and healthy eating, he says — advice that also applies to people who aren’t prescribed these drugs.

“Lifestyle habits affect a lot of other chronic diseases,” Keith says.

“By not doing all the good things you’re supposed to be doing, namely exercising regularly and eating right, you may be more prone to cancer, or hypertension or osteoporosis,” Keith says.

As a general rule, the more intense the exercise is, the better, he says.

Evens so, while jogging typically brings more benefits than walking, walking or other forms of low-intensity exercise are better than no exercise at all, he says. Whatever you choose, remember that exercise needs to be consistent, performed at least 5 times a week for maximum benefit, Brody advises.

Obesity, particularly abdominal obesity, is another major contributor to elevated cholesterol. Conversely, weight loss, when achieved through diet and exercise, can alter one’s cholesterol level by as much as 42 milligrams, Brody reports.

One way to aid this weight loss and to reduce cholesterol levels is to avoid as much saturated fat as possible.

“We’ve known for a long time that eating a lot of saturated fat can raise your cholesterol,” Keith says.

Instead, switch to low-fat foods and as many nonfat dairy products as possible. Brody emphasizes fish, poultry without the skin, and lean meats, all prepared via low-fat recipes. In addition to dried beans and peas, opt for soy products like tofu and nuts like walnuts and almonds.

Also, incorporate more whole grains into your daily dietary regimen. And don’t forget the fruits and vegetables, especially apples, blueberries and oranges and high-fiber vegetables such as Brussels sprouts, cabbages, spinach and carrots.

Certain kinds of foods actually have been shown to reduce cholesterol levels, particularly oat meal. How? Cholesterol made in the liver and circulating in the blood eventually is deposited in the intestinal tract, only to be reabsorbed into the blood. However, oatmeal binds with this cholesterol in the intestinal tract and carries it out of the body.

Beans, peas and other types of plant food work much the same say, Keith says.

Stress reduction is another positive lifestyle factor that is often overlooked even by the most avid fitness buffs, Keith states. The events that cause you stress whether at the office or at home actually create chemical reactions that may raise cholesterol levels sharply, often over a short period of time.

“In some cases, it can raise your cholesterol a lot,” Keith says. “People sometimes don’t realize how important a factor can be.”

“You may be running or walking and your diet is pretty good, but if you have high amounts of stress in your life, you may need to get a handle on it.”

Posted by Jim Langcuster at August 24, 2007 03:21 PM