Low cholesterol diet

By Weight Loss Consultant • Related • Filed Under

People who have a history of high cholesterol levels or a family history of this may need a low cholesterol diet. Cholesterol is a waxy type substance that can be found on fats that are in the blood stream. Higher cholesterol levels have been linked with increased risk for cardiovascular disease, heart disease, stroke, heart attacks and diabetes.

There are two types of cholesterol HDL and LDL. HDL is high density lipoprotein and it is considered the good cholesterol to have. In higher numbers this helps to prevent heart disease. LDL is low density lipoprotein. It is responsible for clogging up our arteries and causing plaque which is deposited on the blood vessels. Plaque can break off and travel to some of our vital organs. This can cause heart attacks and strokes. Blood cells can attach to the plaque in the arteries. This results in a blood clot. The clots break off and travel through the circulatory system causing strokes and pulmonary embolism.

As you can see, cholesterol is something that we should be aware of and consult with medical professionals about. This way we can learn what our cholesterol level is during routine physicals. These levels should be checked more frequently if higher than normal levels are found. This can be monitored and improved upon with diet, exercise, and prescription medications if necessary.

Cholesterol is found in two different ways in the body. It is produced by the body naturally in order to produce certain aspects of the cell membrane. They also help in the production of hormones by the body. Cholesterol can be ingested in some of the foods that we eat. This is something that we can control if changes to the diet are made.

Foods that are have cholesterol in them include meats, fish, chicken, eggs, and dairy products. Red meats and those high in fat content have much higher cholesterol values than lean chicken or fish does. Cholesterol can also be found in cooking oils, lard and other fats that are used for cooking purposes that are animal by products.

There is no cholesterol in foods that come from plants such as whole grains, fruits and vegetables. Therefore a low cholesterol diet should include larger portions of fruits, vegetables, and whole grains while limiting the amount of meats. Lean chicken and fish can be eaten on a low cholesterol diet, however red meats, shellfish, cheeses, whole milk, eggs, butter, and certain lards and oils should be eaten in very limited quantities.

Studies have been done on lowering cholesterol levels. These showed by increasing the amount of beta glucan soluble fiber in our diet will greatly reduce the amount of LDL or bad cholesterol in our blood stream. Foods that are rich in this type of soluble fiber include most fruits except for bananas and grapes, raw vegetables such as carrots, lettuce, cabbage, tomatoes, bell peppers and cucumbers. Cooked vegetables help as well but the cooking process reduces the amount of fiber that the vegetables or fruits contain.

Oat bran has been shown to help to reduce cholesterol levels as well. The studies show that by adding 3 grams of oats or oat bran to the diet per day will reduce cholesterol levels as much as 24%. This amount is equivalent to one bowl of oatmeal per day. This is a fantastic way to reduce cholesterol levels with very little adjustment to the present diet.

Niacin has been studied as well for its ability to reduce cholesterol levels. Holistic practitioners have advocated taking supplements of niacin in order to lower cholesterol level. Studies have shown some successes with this method however there are some side effects that go along with taking Niacin such as flushing of the face and skin which may not be acceptable for some people.

Lowering cholesterol can be improved simply by changing our diets. Simply remembering to cut down fats in the diet such as the foods listed above and adding oat bran to your diet can greatly reduce the chances of suffering the consequences that high cholesterol can lead to. This includes conditions such as heart disease, cardiovascular disease, pulmonary embolisms, liver disease and strokes.

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