Beware of the words hydrogenated, partially hydrogenated, and trans-fatty acids. When hydrogen gas is bubbled through a polyunsaturated fatty acid the fatty acid gets chemically changed from an unsaturated fat to a saturated fat.  Hydrogenated foods sometimes are labeled trans-fatty acids.   

This process of hydrogenation benefits the food manufacturers because it allows a product to have a longer shelf life; however, this process harmful to consumers.  Hydrogenated, partially hydro-genated and trans-fatty acids increase LDL (bad cholesterol) and decrease HDL (good cholesterol).

For some reason in the United States, manufacturers are allowed to list trans-fatty acids on product labels under the monounsaturated fats (the good fats), even though the process of hydrogenation has changed the fat to saturated (the bad fats).  Always be sure to read the labels for the words hydrogenated, partially hydrogenated, and trans-fatty acids.   Cutting back on the amount of packaged foods you purchase is a good way to reduce hydrogenated oils in your diet.   Get the kids to help you make cookies from scratch rather than buying packaged cookies or try shopping at the health food stores.  Most of the packaged foods sold at health foods stores, or in the natural foods sections of conventional grocery stores, are free from hydrogenated and partially hydrogenated oils, and trans-fatty acids.  However, even in the health food stores you need to be careful.  If the snacks in the bulk bins aren’t labeled with the ingredients don’t buy them.

In sum, replace saturated fats with monounsaturated fats when cooking.  Olive oil and grapeseed oil are good choices.  Here’s a tip for remembering which type of fats to eat in what proportion.  Keep the fats in alphabetical order. The highest proportion of fat calories should be derived from monounsaturated fats, followed in decreasing proportions by polyunsaturated fats, then saturated fats, and - last and least trans - fatty acids.

Monounsaturated Oils – Lowers LDL/ Increases HDL - Best choice for consumption
Polyunsaturated Oils –Lower LDL/ Lowers HDL – Good choice, favor omega 3 oils
Saturated Fats – Increases LDL/ Lowers HDL – Really reduce consumption
Trans-Fatty Acids – Increases LDL/ Lowers HDL - Keep these to bare minimum 

I have to exercise too?

YES!  Exercise is an important component of the health challenge as moderate exercise helps the heart to pump blood efficiently, keeping cholesterol from clinging to and building up on the walls of the arteries.  Exercise raises HDL levels and exercise helps stimulate the body to grow new blood vessels, which increase blood flow throughout the body, especially to the heart.

Let’s face it; we’re all doing this health challenge to become more healthy.  We want to make lifestyle changes.  Changing a little at a time is the best way to make a permanent difference.

So, keep it simple.  Try walking 30 minutes a day.  If you want to start out at 20 minutes and work up to 30 minutes, cool!

Keeping an exercise journal is a fun way to track your day-to-day success.  Jot down your experiences, feelings, and noticeable body changes.  At the end of the month you can look back and see how far you’ve come.  Journaling also helps release stress. 

Exercising with a friend makes exercise more fun and we are more likely to develop a regular exercise pattern if we have a buddy to help keep us motivated. 

What else do I need to know?

While genetics, sex, and age can play a part in high cholesterol levels, a high-fat diet is the major contributing factor.  High cholesterol runs in some families.  Males often have higher cholesterol levels than females, and sometimes cholesterol levels creep up as we age.  But, most of the time poor eating habits cause high cholesterol.    The simplest dietary route for reducing a fat and cholesterol problem is to increase foods of plant origin and decrease those from animals. 

Substitute large portions of animal protein with soy protein. It’s been said that cutting down of salt helps reduce the desire for fats and cutting down slowly helps the body can adapt to the change. 

Here are some other things that can make a difference:

High amounts of coffee may interfere with cholesterol levels. My doctor tells me one cup a day is the limit.  Cut down slowly and try green tea as a coffee replacement.  Green tea has some caffeine and it has antioxidant qualities.  Explore the world of herbal tea!  Peppermint tea and ginger teas  are refreshing and they aid digestion.  Licorice tea tastes sweet but it has no sugar so it’s a great replacement for the sugary afternoon (hydrogenated) snack. 

Stress and cigarette smoking may also play havoc with cholesterol levels – Go for a walk.

Eating excess refined sugar disrupts the metabolism of blood sugar level and it may have an effect on cholesterol.  When you cook try reducing the amount of sugar in a recipe; decrease sugar a couple tablespoons at a time.

 I’m thinking about taking supplements.

Please talk with your health care provider or inquire at the health stores about using the following supplements to assist you in lowering your cholesterol.

Artichoke
Garlic
Pectin
Flax and Fish Oils
Hawthorn
Red Yeast Rice

You want me to cook too?

 YES!    Experiment with some meat alternatives: tofu, tempeh, and seitan

Tofu and tempeh are soy products located in the produce sections of the grocery stores, and near the dairy products in health food stores. Ask a store clerk to help you find them.  Seitan is a wheat product found in most of the health food stores.  Again, ask for assistance in finding the product.

Try it you’ll like it – Tofu!  Tofu is like flour.  You would not sit down and eat a bowl of flour but you use flour to make wonderfully tasting foods (like chocolate cake).

Tofu is much the same.  It has no taste of it’s own but it takes on the flavors of whatever you are cooking with it.  Tofu comes in different textures.  The amount of water in the product gives it the texture.   

Firm and extra firm – use for marinating and grilling or pan-frying.  Before using firm tofu let it drain and then press it dry between paper towel.

Soft and silken – use for desserts, sauces, and smoothies 

Don’t go total vegetarian without doing some homework.  Vegan vegetarians need to take supplements of vitamin B ₁₂                         

There’s no need to stop using your favorite recipes, just adapt them. Here’s a few basic cooking tips.

Use soy, rice, almond, or oat milk in place of cow’s milk.
Use oils in place of butter or margarine when baking (or go half and half - half butter, half oil).
Use ground flaxseed in place of eggs when baking cookies, muffins, and cakes.  Soak 1 Tablespoon of ground flaxseed (or flaxmeal) in 3 Tablespoons of water.  Let set about 3 minutes and whisk flax mixture into the liquids.  You can successfully replace up to two eggs in a recipe this way.

Cook with fresh herbs.  The essential oils from the herbs add an amazing quality to the foods you are cooking.   When you purchase fresh herbs by the bunch, wash and chop the herbs and freeze them in containers.  Use masking tape and a marker to label the containers.  It’s a good idea to put the date on the label as well as the herb’s name.  Frozen herbs keep many months and they taste fresh when you use them.  Simply toss them frozen into the dish you are making.  In addition to the wonderful aroma, these herbs bring a bright color to the dish.

Spice it up.  Experiment with chili, cumin, curry, cinnamon, and cardamom.  Most all cookbooks have charts describing the tastes and uses of spices.  Spices are often the signature ingredient in ethnic fare.  Spices are concentrated sources of vitamins and minerals and they often help make food digestible. Use spices sparingly to start and adapt them to your individual preference.