High cholesterol? Expert shares tips on how to bring it under control

Just a handful of walnuts a day can lower cholesterol and improve the quality of your diet.(JKlingebiel/shutterstock.com)

Now that the new year has started, many Canadians are working on their resolutions to be healthier. That could mean hitting the gym more, seeking therapy or changing eating habits. The latter, in particular, can play a big role when it comes to cholesterol levels, something one expert is hoping that Canadians have more awareness of when meeting their health goals.

Data from Statistics Canada shows that Canadians are struggling with high cholesterol, even at young ages. It’s particularly concerning to medical professionals since cholesterol is the primary driver of heart disease, one of the leading causes of death in the country.

Laura Chiavaroli is an assistant professor in the Department of Nutritional Sciences in the Temerty Faculty of Medicine at the University of Toronto. She told CTV News that several studies show that when you reduce your bad cholesterol, from foods like fatty red meats or butter, it can have a significant impact on reducing the rate of having a heart attack or stroke.

“It really highlights the importance of early interventions, either with drugs or with lifestyle changes,” she said.

Chiavaroli says that about 50 per cent of Canadians over the age of 40 have high cholesterol, something that increases with age. That’s why it’s important to start thinking about targeting cholesterol levels sooner than later, to help reduce the risk of heart disease.

Medication might not necessarily work for everyone, as it can lead to side effects like muscle cramping and aches. Chiavaroli says that’s why it’s important to be educated on ways to help with diet and lifestyle, especially for women, who are generally less likely to be diagnosed and treated.

Changes that improve cholesterol levels

Chiavaroli says there’s a few areas Canadians can focus on when it comes to targeting their cholesterol levels. If you’re a smoker, it’s advised to quit smoking. Changing an unhealthy diet, which is one of the top modifiable risk factors for heart disease, can also greatly help.

Chiavaroli‘s research focuses on dietary patterns, rather than one food or one nutrient. One of the dietary patterns recommended, with the highest levels of supporting evidence is the portfolio diet, which was originally developed in the early 2000s by University of Toronto professor Dr. David Jenkins.

The diet centres around foods that have been scientifically proven to lower cholesterol, and has similar effect as using medication.

The main components of the portfolio diet, or pillars as Chiavaroli calls them, are:

• 45 grams a day of nuts and seeds, like walnuts or almond butter
• 50 grams a day of plant protein, like soy milk, tofu or lentils
• 20 grams a day of viscous fibre like oats, barley or berries
• 45 grams a day of healthy fats like extra virgin olive oil or avocados
• Two grams a day of plant sterols, which are typically taken as a supplement

“If you wanted to be maximizing to get that full 30 per cent reduction in cholesterol, you can aim to achieve the full recommended amount for each of the five categories,” Chiavaroli said.

However, she added that clinical trials showed that even achieving half the recommendation in diet can lead to a 15 per cent reduction in cholesterol levels.

“It’s not an all or nothing diet,” she said. “You can fit parts of it in your values and preferences and build from there.”