According to the American Heart Association, Coronary Artery Disease (CAD) is the No. 1 killer in the U.S. Although the death rate over the last 20 years has decreased, the prevalence has increased. One of the major risk factors for developing CAD is unhealthy lipid or fat levels in the blood consisting of cholesterol and triglycerides. If you have high blood cholesterol and triglycerides, lowering the levels will help protect you from heart disease caused by fat deposits in your coronary arteries. Here is what you need to know to help lower your cholesterol and triglycerides by changing the way you eat:

High fat equals high cholesterol
Most foods high in cholesterol also are high in saturated fats. This is particularly true of red meats, fatty cuts like bacon and organ meats such as liver. It’s wise to avoid these meats altogether and limit other meats to 3 to 6 ounces per day or less. Other sources of saturated fat are dairy products such as butter and cream. Lower fat dairy products should be used. Increasing the use of unsaturated fats such as omega-3 found in oily fish (salmon) and certain nuts (walnuts, almonds) will help control cholesterol levels. Portion control is of utmost importance.

Choose low-fat protein
Protein is important in a well-balanced diet, but most animal protein comes laced with fat. Why not make vegetable protein an important part of your diet? Excellent quality protein can be found in dried beans, peas, whole grains and vegetable pastas. Your best bet for low-fat animal protein is skinless poultry white meat (chicken, turkey) and fish. The best dairy choices are 1-percent or nonfat milk and yogurt, low-fat cheeses, low-fat cottage cheese and part-skim ricotta.

Fiber
Researchers aren’t sure about the role of fiber in reducing cholesterol, but fiber will inhibit the absorption of sugar which will reduce triglyceride levels. Also, evidence suggests soluble fiber such as the kind found in oatmeal (not instant) can help reduce cholesterol. To avoid digestive upsets, add fiber gradually to your diet and include fluids when consuming meals with fiber.

Cook It Right
When cooking food, choose the low-fat alternative. Bake, broil, steam or poach your food. Use vegetable spray for pan-frying. If you must use fat to cook, use low-saturated fat oil such as olive oil rather than butter.

Read the Label
We think of saturated fats as animal fats. But two of the most highly saturated fats—coconut oil and palm oil—are widely used in packaged cookies, cakes and other baked goods as well as potato chips. In addition, bakery products even whole wheat made with enriched flour can significantly raise triglyceride levels. Therefore, reading the label can help you avoid foods higher in saturated fats and simple sugars.

Vegetables - Front and Center
Studies show that heart disease is rare in countries where little animal food is eaten. Do your heart a favor and make vegetables, grains, beans, peas and whole-wheat pastas and fruit (with skin, as the skin slows the absorption of sugar) a big part of your diet. Again, portion control and the quality of food are important.
 
Kenneth Bescak, M.D., F.A.C.C., diagnostic cardiologist and board-certified lipidologist is a physician at the Heart & Vascular Center of Northern Arizona. Dr. Bescak specializes in lipid management, widely considered one of the leading risk factors for heart disease. To make an appointment with Dr. Bescak or one of the other physicians at the Heart & Vascular Center of Northern Arizona, call 877 928-WELL. To learn more about the Heart & Vascular Center of Northern Arizona, visit HVCNA.com.