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NUTRITION - CHOLESTEROL LOWERING DIET

 

Cholesterol

Cholesterol is a soft, fat-like material in your blood and all cells in your body. There are two types of cholesterol:

  1. Low-density lipoprotein [LDL]; the BAD cholesterol. LDL clings to artery walls, increasing plaque build-up. High levels of LDL increase your risk of heart disease and heat attack.
  2. High-density lipoprotein [HDL]; the GOOD cholesterol. HDL carries excess cholesterol to the liver where it is removed from the body. If you have a low level of HDL, you have a higher risk of heart attack. This condition can be controlled with weight management, proper diet, regular exercise and, in some cases, medication.

More On High Cholesterol

In most cases cholesterol can be controlled through a combination of low fat diet and exercise.

  • Diet - lowers LDL
  • Exercise - raises HDL, helping to remove excess cholesterol

 

Nine Steps To Eating for a Healthy Heart

By The NZ Heart Foundation

  1. Enjoy three meals a day, of plant foods and fish, with little or no dairy fat, meat fat or deep fried foods
  2. Choose fruits and/or vegetables at every meal and most snacks.
  3. Select whole grains, whole grain breads, or high fibre breakfast cereals in place of white bread and low fibre varieties at most meals and snacks
  4. Include fish, or dried peas, beans and soy products, or a small serving of lean meat or skinned poultry, at one or two meals each day
  5. Choose low fat milk, low fat milk products, soy or legume products every day
  6. Use small amounts of oil, margarine, nuts or seeds
  7. Drink plenty of fluids each day, particularly water, and limit sugar-sweetened drinks and alcohol
  8. Limit amounts of total fats and oils, sugar and salt when preparing meals, snacks, or drinks. Choose ready-prepared foods low in these ingredients
  9. Avoid butter, deep-fried and fatty foods, and sweet bakery products

Get full details of cholesterol lowering diets.

 

Cholesterol Lowering Diet

105 million adults in the U.S. have high cholesterol. If you have high cholesterol, you will obviously make an effort to limit your intake of high cholesterol foods such as butter, ice cream, and fatty meats.

You can also increase your intake of foods that help to lower cholesterol. This includes:

  • Fatty fish - salmon, sardines, fresh water trout, all have high Omega-3 content.
  • Walnuts
  • Oatmeal and oat bran
  • Foods fortified with plant sterols or stanols -

Combining these "cholesteorl lowring superfoods" may for some, work as well as some cholesterol-lowering medicines to reduce LDL cholesterol levels.

The FDA has reviewed the research on each of these foods, and awarded them the status of a "health claim" for managing cholesterol.

 

Related Reading

The nutritional supplements mentioned on this page are available on our Antiaging Online Shop

Antiaging Wellness Product Shop

See more Cholesterol Lowering Nutrients

Guides To Lowering & Controlling Cholesterol

Cholesterol Lowering Supplements

NEXT: Stay Healthy During Holidays With The Celebration Diet


 
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