Firefighters face elevated cardiovascular disease risk. California studies show alarming rates: 33% with high cholesterol, 36% with high triglycerides, and 43.4% with low HDL ("good") cholesterol. The good news? Food choices can make a significant difference.
What to Add
Fiber: Aim for 25g daily (women) or 30-38g (men). Fiber binds to excess LDL cholesterol and helps eliminate it from the body while also supporting satiety during shift work.
Unsaturated fats improve cardiovascular outcomes when substituted for saturated fats:
- Polyunsaturated fats (omega-3s): flaxseed, chia seed, salmon, herring, tuna
- Monounsaturated fats: olives, olive oil, nuts, seeds, avocado
Easy ways to add more: blend frozen avocado into smoothies, add chia or flaxseed to oatmeal, use olive oil in dressings, add 6-8 oz of fish to weekly meal prep.
What to Cut Back
Reducing saturated fat and eliminating trans fats can reduce total cholesterol by 12% and LDL cholesterol by 15% when replaced with unsaturated fats.
What About Dietary Cholesterol?
Modern guidelines have reconsidered concerns about dietary cholesterol. Foods like whole eggs, chicken, and seafood can be part of a heart-healthy diet.
Make lifestyle changes consistently for at least three months to see measurable improvements. Consider working with a registered dietitian — many consultations are covered by insurance and can be found via ZocDoc.