Palm Beach Gardens Fire Rescue Health & Wellness

Improve Your Cholesterol With This Simple Swap

Have you ever gone to your physical and had the “your cholesterol is getting high” talk? You are not alone. A study of over 4,500 firefighters found that at least 20% of firefighters had high cholesterol1. Total cholesterol, LDL (“bad”) cholesterol, and triglycerides increased significantly in male firefighters aged 45-501. Fortunately, diet can help reduce cholesterol. In particular, swapping out saturated fats for polyunsaturated fats makes a big difference in your cholesterol panel2,3,4.

What are Saturated and Polyunsaturated Fats?

Saturated fats and polyunsaturated fats are two types of fats with different chemical structures and, therefore, have different health effects.

Saturated fats are usually solid at room temperature. Think butter, cheese, and fatty cuts of meat. You’ll also find them in some plant oils, like coconut oil. Eating a lot of saturated fats is linked to higher levels of “bad” cholesterol (LDL), which isn’t great news for your heart2,3,4.

Polyunsaturated fats are liquid at room temperature and are found in olive oil, fatty fish (like salmon), nuts, and seeds. There are two main types: omega-3s and omega-6s. Omega-3s are especially good for your heart, while omega-6s are important too, but it’s all about keeping them balanced. Swapping out saturated fats for polyunsaturated fats can help lower LDL cholesterol2,3,4.

What Does the Cholesterol Panel Mean?

A cholesterol panel is important because it helps you understand your risk for heart disease and stroke5. It measures different types of cholesterol, which can guide you in making lifestyle changes or adjusting medications if needed. There are four main markers your provider will check: total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.

Normal
At Risk
Out of Range
Total Cholesterol

< 200 mg/dL

200-239 mg/dL

LDL "bad"

< 100 mg/dL

100-159 mg/dL

High > 160 mg/dL

HDL "good"

> 60 mg/dL

Low < 40  mg/dL men
Low < 50  mg/dL women

Triglycerides

< 150 mg/dL

150-199 mg/dL

High 200-499 mg/DL

  • Total cholesterol measures the overall cholesterol in your blood, including LDL (bad cholesterol), HDL (good cholesterol), and triglycerides.
  • LDL cholesterol “bad”: can lead to plaque buildup in your arteries. Imagine your arteries as highways for your blood. Too much LDL starts to clog up the arteries, like debris on a highway, making it harder for blood to flow. This can increase your risk of heart disease and stroke.
  • HDL cholesterol “good”: helps remove other types of cholesterol from your bloodstream. Higher levels of HDL are associated with a lower risk of heart disease, as it can help protect against plaque buildup in your arteries.
  • Triglycerides: a type of fat found in your blood. They store energy from the food you eat and can increase your risk of heart disease if levels are too high.

These numbers are shared for educational purposes only; please work directly with your provider to evaluate what these numbers mean for you5.

How Do These Fats Impact Cholesterol:

A high saturated fat intake increases LDL cholesterol by inhibiting the activity of liver LDL receptors, leading to an increase of LDL in the bloodstream2,6. On the other hand, polyunsaturated fats increase the activity and number of liver LDL receptors, decreasing LDL in the bloodstream2,6. Polyunsaturated fats are also transported to tissues for oxidation instead of being converted to LDL cholesterol2,6.

Note, this does NOT mean that you have to cut out saturated fat entirely or that saturated fats are the devil. Some recent studies suggest that there is insufficient evidence that saturated fat is associated with an increased risk for heart disease7. However, the main takeaway is that cutting back on saturated fats and replacing them with polyunsaturated fats will help improve your cholesterol ratio and lower the risk of heart disease2,3,6.

How to Replace Saturated Fats with Polyunsaturated Fats

  • Swap Cooking Oils: Instead of using butter or lard, opt for oils rich in polyunsaturated fats, such as olive oil, canola oil, sunflower oil, or soybean oil6. These oils can be used for sautéing, baking, or salad dressing. Yes, these include the dreaded “seed oils.” While the seed oil conversation is an entire article, studies suggest that these oils (canola, sunflower, soybean) improve heart health in reasonable portions relative to butter6.
  • Choose Fatty Fish: Incorporate fatty fish into your diet, such as salmon, mackerel, sardines, and trout. These fish are high in omega-3 fatty acids, a polyunsaturated fat beneficial for heart health.
  • Snack on Nuts and Seeds: Replace chips or other snacks high in saturated fats with a handful of nuts (like walnuts, almonds, or pistachios) or seeds (such as flaxseeds or chia seeds).
  • Use Avocado: Instead of spreads like butter or cream cheese on toast, use mashed avocado.
  • Modify Your Meat Choices: Choose lean cuts of meat or remove the skin from poultry to reduce saturated fat intake. Consider incorporating plant-based proteins like beans, lentils, and tofu, which are lower in saturated fats.

By implementing these changes gradually, you can effectively lower your intake of saturated fats while increasing your consumption of polyunsaturated fats, supporting better cholesterol levels and overall heart health.

Sources

  1. Moffatt SM, Stewart DF, Jack K, Dudar MD, Bode ED, Mathias KC, Smith DL. Cardiometabolic health among United States firefighters by age. Prev Med Rep. 2021 Jul 14;23:101492. doi: 10.1016/j.pmedr.2021.101492. PMID: 34354906; PMCID: PMC8322457.
  2. Mozaffarian D, Micha R, Wallace S. Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Med. 2010 Mar 23;7(3):e1000252. doi: 10.1371/journal.pmed.1000252. PMID: 20351774; PMCID: PMC2843598.
  3. Beynen, A.C. (1990). Cholesterol-lowering action of diets rich in polyunsaturated fatty acids. In: Descovich, G., Gaddi, A., Magri, G., Lenzi, S. (eds) Atherosclerosis and Cardiovascular Disease. Springer, Dordrecht. https://doi.org/10.1007/978-94-009-0731-7_24
  4. Types of Fat. The Nutrition Source. Harvard T.H. CHan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/#ref13
  5. Cholesterol Levels. (2024). Cleveland Clinic. Retrieved from https://my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean
  6. Antoni R. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease. J Nutr Sci. 2023 Sep 11;12:e97. doi: 10.1017/jns.2023.82. PMID: 37706071; PMCID: PMC10495817.
  7. Siri-Tarino, P.W., et al., Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr, 2010. 91(3): p. 535-46. (Source: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/#ref13)
Megan Lautz, MS, RD, CSCS, TSAC-F

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long, healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

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