Sarah Blunden Registered Dietician

Educational video on healthy proteins.
Foods that can help lower LDL cholesterol
High-soluble-fiber foods
  • Oatmeal
  • Oats
  • Barley
  • Beans
  • Lentils
  • Chickpeas
  • Apples
  • Pears

HDL helps remove excess cholesterol from your bloodstream and carries it back to the liver, where it can be processed and eliminated. Higher HDL levels are generally associated with a lower risk of heart disease.

Typical HDL levels:

  • Men: 40 mg/dL (1.0 mmol/L) or higher
  • Women: 50 mg/dL (1.3 mmol/L) or higher
  • 60 mg/dL (1.6 mmol/L) or higher is often considered protective against heart disease

In contrast, LDL (Low-Density Lipoprotein) is often called “bad cholesterol” because high levels can contribute to plaque buildup in arteries.

Ways to help raise HDL include:

  • Regular aerobic exercise
  • Not smoking
  • Maintaining a healthy weight
  • Eating healthy fats (such as those found in olive oil, nuts, seeds, and fatty fish)

If you have a cholesterol test result and want help interpreting the numbers, feel free to share them.

Mr. Andy De Santis, RD, MPH, Registered Dietician

Educational video on shellfish nutritional value.
Other helpful choices
  • Soybeans and soy foods
  • Tofu
  • Vegetables of all kinds, especially leafy greens
  • Whole grains instead of refined grains
  • Foods fortified with plant sterols or stanols
Foods to limit
  • Processed meats (sausage, bacon, deli meats)
  • Fatty beef and lamb
  • Butter and cream
  • Full-fat cheese
  • Fried foods
  • Commercial baked goods made with shortening
Heart-healthy fats
  • Avocado
  • Olive Oil
  • Almonds
  • Walnuts
  • Pistachios
Omega-3-rich fish
  • Salmon
  • Sardines
  • Mackerel
  • Trout

Ashley Charlebois Registered Dietician

High Fat Food Intolerance

 

 

Dr Milan Gupta, Cardiologist, Toronto

The Power of milk and nutrition.

Cholesterol and the brain

The brain contains a large amount of the body’s cholesterol. Cholesterol is important for:

  • Building and maintaining nerve cell membranes
  • Forming connections between neurons (synapses)
  • Supporting myelin, the protective coating around nerves

Because of these roles, extremely low cholesterol levels could theoretically affect brain function, although the body tightly regulates cholesterol within the brain.

What researchers have found

  • Low cholesterol levels have been associated in some studies with higher rates of depression, anxiety, impulsivity, and suicidal behavior. One theory is that cholesterol helps maintain cell membranes and supports the function of neurotransmitters such as serotonin, which influences mood.
  • High cholesterol levels are linked to cardiovascular disease, inflammation, and reduced blood flow, which may also contribute to depression and cognitive problems in some people.
  • The association does not necessarily mean causation. Low cholesterol may be a marker of underlying illness, poor nutrition, or other factors rather than a direct cause of mental health symptoms.

Cholesterol-lowering medications and mental health

For most people, cholesterol-lowering drugs such as Atorvastatin and Rosuvastatin do not appear to worsen mental health. In fact, some studies suggest statins may have neutral or even beneficial effects on mood because they reduce inflammation and improve vascular health.

However, individuals can respond differently. If someone notices mood changes after starting a medication, it’s worth discussing with their healthcare provider.

Healthy Eating NOW Types of Foods that are Important

Featuring Crystal Higgins, RD, MPH, Registered Dietician

Eliminate Salt in Your Diet with Meal Planning

Diana Steele BSc, RD, Registered Dietician

Educational video on High Triglycerides and Diet

Diana Steele BSc, RD, Registered Dietician

Benefits of Omega 3 Oils In Your Diet

Ashley Charlebois Registered Dietician

How to Reduce Saturated Fats