ALABAMA A&M and AUBURN UNIVERSITIES

DIETARY CHANGES BEST WAY TO LOWER CHOLESTEROL LEVELS

AUBURN, SEPT. 24---"If you can reduce your cholesterol level through healthy lifestyle changes rather than through medication, then do it," says Dr. Robert Keith, a nutritionist with the Alabama Cooperative Extension System.

Keith says people should use drugs only if they have failed to reduce their cholesterol levels through lifestyle changes or if they face an immediate risk of developing heart disease.

Keith cites the results of two studies revealing two classes of widely used cholesterol drugs -- fibrates and statins – that may have long-term risks. Tens of millions of Americans between the ages of 30 and 60 use the drugs.

Dietary changes that may lower high cholesterol levels and especially the harmful LDL cholesterol include cutting down on saturated fats and replacing them with modest amounts of polyunsaturated and monounsaturated fats. Total calories from fats shouldn't exceed 30 percent of total caloric intake, with saturated fats comprising only a third of this amount.

Another important step is to increase the intake of soluble dietary fiber typically found in beans, peas and oatmeal.

Losing excess body fat appears to lower serum cholesterol levels, especially among people who are overweight. This is particularly true among people whose excess fat occurs around the waist and inside the abdominal cavity.

Although aerobic exercise only plays a modest role in reducing overall cholesterol, it can greatly increase blood levels of HDL or "good" cholesterol. Introducing these kinds of lifestyle changes greatly depend on each individual's motivation, Keith says. But once a commitment is made, the change often isn't too difficult. Start by reducing fat in the diet, such as replacing whole milk with skim milk or replacing ice cream with sherbet. Although saturated fats don't have to be phased out completely, people should consume larger amounts of soluble fiber in the form of fruits and vegetables, peas and beans.

Eating more frequent but smaller meals is one way to reduce fat intake, Keith says. Studies have shown people who consume more but smaller meals tend to have healthier glucose levels and maintain better appetite control. The key to this approach is to consume small meals, low or moderate in fat which include ample amounts of complex carbohydrates.

Keith says vitamin E doesn't lower or raise cholesterol or subfractions, such as HDL and LDL much. On the other hand, vitamin E does appear to be the most effective vitamin in preventing the oxidization of LDL cholesterol. LDL oxidization is one of the factors involved in the development of vascular lesions and plaque buildup in arteries.

SOURCE: DR. BOB KEITH, nutritionist, Alabama Cooperative Extension System, (334) 844-3273.