Once cholesterol has been produced in the liver, it is carried throughout the body by the bloodstream. Unfortunately, if an excess of cholesterol is produced, the unused cholesterol may begin to adhere to artery walls leading to cardiovascular diseases.
Although too much cholesterol is bad for you – as should be noted when planning to review cholesterol lowering diet – it is nevertheless still needed for effential functions in the body. The most important fact to remember is that toom much is bad, not that all cholesterol is bad for your health.
In the year 2002,it was suggested by the American Heart Association that one should eat at least 2 servings of fish a week. This is because fish is an excellent source of protein and omega 3 fatty acids. It has been shown that Omega 3 fatty acids reduce levels of LDL cholesterol, and raise HDL cholesterol. Omega 3 fatty acids are also recognized for its triglyceride-lowering effect. Hence, fish is an indispensable part in any diet plan to lower high cholesterol.
Oatmeal and oat bran are known to be rich in soluble fiber. Soluble fiber a type of fiber that lowers the bad Low Density Lipoprotein, also known as LDL cholesterol, without lowering the good High Density Lipoprotein, also known as HDL cholesterol. It’s been said that you can decrease LDL cholesterol by close to 5 percent if you have five to ten grams of soluble fiber a day. This makes oatmeal and oat bran essential in any diet plan to lower high cholesterol
In addition to being rich in phytonutrients and fiber, nuts contain antioxidants, including Vitamin E and selenium. Moreover, nuts contain high amouts of plant steroids and fat, especially monounsaturated and polyunsaturated fats. The types of fats in nuts have all been proven to reduce harmful bad LDL cholesterol.
The FDA ruled out – in 1999 – that soy is a great benefit for a healthy heart, in heart health diet reviews and cholesterol redution studies. But after that, its great benefits have been contested, and now the AHA Nutrition committee no longer recommends eating soy to lower cholesterol. Although soy is not in every diet to lower high cholesterol, it is said that it is still able to reduce bad LDL cholesterol by 3%.
Plant sterols, powerful compounds that block the absorption of cholesterol by the body, are found in plants. Some studies have reported a 10 to 15 percent decrease in LDL “bad” cholesterol. From this, the National Cholesterol Education Program recommends those with high cholesterol consume 2 grams of plant sterols per day.
Plant sterols can be found in fortified foods such as salad dressings, orange juice, margarine spread, functional cookies etc. The majority of sterol-fortified foods contain at least 1 gram of plant sterols per portion .For details, make sure that you read the portion sizes and usage on the labels. Another pertinent fact to consider is that plant sterols are not suitable for everyone. The AHA recommends that only people with high levels of LDL cholesterol take it.
- Mark Green