You might remember the book that went to Volkswagen repair for the complete idiot. It was called the Step-By-Step Procedures Manual for the Complete Idiot. I think when the doctor tells most people after an annual lab test that they have high cholesterol, they feel like a complete idiot. Most people think they can’t eat another hamburger for the rest of their life. Others think they will do anything to avoid becoming a rabbit hugger, and still others hold onto their cigarettes for their lives.

Here is my disclaimer; Let me start by saying that I am neither a doctor nor a dietician, nor do I play one on television. I have been a personal trainer since 1976 and have successfully trained all clients of all ages, shapes and levels of health. Through research and ultimately my and my husband’s high cholesterol diagnosis, I began to focus on the details. Then I realized how much I didn’t know. I am a certified sports nutritionist with a passion for cooking and knowing the details and components of my meals for maximum health. And one more thing … I’m reaching 70 years old.

What’s the history of Cheerios, statins, or cholesterol in general? Unless you go online and do some specific research, you will usually have only had a brief conversation and given a brochure on the cholesterol diet and a prescription for a medication. I am taking a cholesterol medication, but have kept to the lowest dose possible while studying the rest of the story. In fact, my cholesterol is perfectly under control at the moment.

So, let’s start with smoking. Smoking makes LDL (bad cholesterol, or L for lousy) stickier and sticks to the walls of your arteries, clogging them. It also lowers HDL (H for healthy) cholesterol, which is what you need to move cholesterol away from your artery walls.

According to WebMD, smoking increases blood clotting, damages the lungs, weakens bones, increases inflammation, and weakens the immune system. Just 20 minutes after you quit smoking, your blood pressure and heart rate drop and within 2 to 3 weeks your blood flow begins to improve. If your cholesterol is high, a healthier cardiovascular system can definitely prolong your life.

So what’s the deal with Cheerios? Well, the FDA warned that Cheerios claims that eating them can lower cholesterol in 4-6 weeks, and that eating them can prevent or treat heart disease. Eating oatmeal can help prevent LDL from sticking together, but there are other types of cholesterol and diseases that are involved in your heart health.

The truth about the soluble fiber found in Cheerios is that it forms a gel-like consistency in the digestive tract. Consuming 10 to 25 grams or more of soluble fiber daily can lower LDL, but HDL and triglycerides are only minimally affected by soluble fiber consumption. When this gel-like consistency is in your digestive tract, it is likely to remove some LDL before it enters your bloodstream. Some people add products like Bene fiber or Metamucil to their daily routine for a healthy digestive system.

Foods that contain soluble fiber are: oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. So to answer the question about Cheerios, yes, eating Cheerios or oatmeal for breakfast every day is a good start, but it’s actually a small part of the story.

Without being technical, remember that this article is for the complete jerk, which is why I am not qualified to go into the intimate details, but according to Harvard.edu, only about 20% of cholesterol is derived from your diet. The other 80% is created by your liver, so when you are given cholesterol medications, the design is to limit the amount of cholesterol your body makes. One thing you should know is that cholesterol is necessary for digestion, the production of vitamin D, and the production of certain hormones, so it is not necessarily a dirty word. If you are on a 100% heart-healthy diet, you could still have sky-high lab reports because that’s what your ancestors had.

So far in reading this article, if you’ve stopped smoking and started eating more soluble fiber, you’re off to a good start because LDL or low-density lipoprotein is the “bad” cholesterol and these two changes will help you reduce this number.

The next lipid or fat found in the blood is triglycerides. According to the Mayo Clinic, excess calories consumed are converted into triglycerides and stored in fat cells only to be released as energy when needed. If you eat more fat than you burn, especially carbs, (BOOM!) More body fat, more triglycerides. This is where ANY amount of exercise is invaluable, as it not only burns the burden of excess fat, but it moves the triglycerides lurking in your system.

Another component to understand here is omega 3 fatty acids. TV commercials talk about this and guarantee good health, heart health, lower cholesterol, and more. First, let me tell you that there are millions of products available, some of them simply called fish oil, others that promise to wipe out all cholesterol. This is not the whole story. Omega 3 fatty acids are a friendly type of fat that the body does not produce on its own, but is necessary to reduce clots and prevent platelets from sticking together. They help keep arteries smooth, lower triglycerides, decrease inflammation, MAY increase HDL (the good thing), and can lower blood pressure. If you choose to buy an Omega 3 supplement, I recommend that you shop carefully and buy it from a reputable source.

The first two omegas are found in certain types of fatty fish such as mackerel, wild salmon, herring, tuna, trout, anchovy, white fish, blue fish, halibut, sea bass, and krill oil. . It is recommended that you eat one type of this fish at least twice a week. Pregnant women should check with their doctor on how to get enough Omega 3s, as mercury levels are a concern due to natural and industrial pollution in our waters. The third Omega is found in seeds and nuts such as ground flax seeds, flax seed oil, chia seeds, walnuts, soy foods, canola oil, and seaweed or seaweed oil.

You will read about omega 6 fatty acids as another supplement to lower cholesterol levels, but because it is sometimes considered a cause for increased triglycerides, I am saying it off my advice. There are also articles that claim that there is not enough research on its benefits or risks, so I recommend visiting the Harvard.edu website for clearer and more educated research.

Saturated fats can be called the bad guys here. They are usually solid at room temperature and you know who they are. Cheese, sour cream, ghee, butter, chocolate, ice cream, and more goodies than I can name here. You should not consume more than 20 g (women) 30 g (men) of saturated fat per day. They can raise LDL (bad) and require HDL (good) to carry it to the liver for elimination. These fats are the easiest to consume, but they tend to be the most fun to eat in bulk. I love sitting down to half a gallon of ice cream, I mean, who doesn’t? Pizza comes on a greasy cheese filled crust these days. No matter what your health goals are, saturated fats are not your allies.

Unsaturated fats are considered friendlier than saturated fats and I have been able to find some amazing breakfast substitutes like whole grain avocado toast.

There are two types of unsaturated fats;

Monosaturated fats: maintain HDL and help reduce LDL. It is found in fish, olive oil, avocados, Brazil nuts, and peanuts.

Polyunsaturated fats: found in omega 3 and omega 6: canola, corn, sunflower, peanut butter, avocado oil, eggs. Some of the ingredients in Omega 6 are commonly GMOs (genetically modified organisms). I’m not confident enough to endorse it one way or another, but if the product isn’t labeled GMO-free, it’s not necessarily GMO-free.

Trans Fats – These are the last fats on my list here. Do not do it! It doesn’t take a nutritionist to know when you bite into these foods that you are dying a bit by the time you start chewing. The main source of trans fat is partially hydrogenated oils. The FDA said hydrogenated oils are unsafe for human consumption in 2013. They are found in cakes, donuts, pie crust, cookies, frozen pizzas, pretzels, margarines, potato chips, and many other foods found in restaurants. and in the freezer. aisle.

You now know the names of the fats in your blood and possibly how to change your lab numbers. Look at your recent lab tests and ask your doctor what he recommends. Here is my advice in a nutshell;

Read the labels! Eat things that you like in lighter form and smaller portions. Be careful with the bad things. Limit your salt. According to the Cleveland Clinic, sodium can cause fluid to build up around the heart and lungs, increasing blood pressure and making the heart work harder. You should consume less than 2,000 mg of sodium per day.

Watch your calories. If you are a semi-active adult, try to stay below 2,000 calories per day, of which 20-30% are fat. Look for the hidden sugar sometimes called high fructose corn syrup, which is high in carbohydrates and increases triglycerides and LDL.

Exercise, even if it’s only for 10 minutes. Any amount of exercise will improve your heart health. This will lower blood pressure, lower cholesterol, lower blood sugar, shed excess weight, and stimulate the arteries to dilate more easily. I cannot stress this enough. ANY exercise, even walking around the house instead of sitting is a good thing. Better yet, start a personal program. Walk two laps around the local mall or local high school track, buy a treadmill, throw a ball for your dog, or anything other than the couch.

Do you want to read more? Visit the American Heart Association website heart.org. They include lots of information on heart health, recipes, events, and more.