The Importance Of Cholesterol Lowering Foods - Raising HDL cholesterol, Lowering LDL cholesterol

How often do you hear the words "You must reduce your cholesterol levels" or "Don't eat that pizza slice, it will raise your cholesterol level."

Well, both statements are right, but like all foods, there are some foods that are high in good cholesterol and are considered to be cholesterol lowering foods - and should be eaten in moderation for optimal health.

Did you know that there is something called good cholesterol (High density lipoprotein or HDL cholesterol) and bad cholesterol (Low density lipoprotein or LDL cholesterol)?

HOW DOES CHOLESTEROL BENEFIT ME?
Cholesterol is an essential nutrient for the body:  
•    to build and maintain cell membranes
•    to regulate membrane elasticity.
•    for production of bile (which is stored in the gallbladder and helps digest fats)
•    for the metabolism of fat-soluble vitamins, A, D, E and K.
•    for synthesis of vitamin D and some steroid hormones - cortisol and aldosterone, progesterone, estrogens & testosterone.
 
HOW CAN CHOLESTEROL HARM ME?
Cholesterol lowering foods / Cholesterol raising foods
High levels of cholesterol in the blood can increase risk of heart disease. Cholesterol levels tend to rise as you get older. There are usually no signs or symptoms of high blood cholesterol, but it can be detected with a simple blood test.

Those who eat a high fat diet, have a family history of high cholesterol or heart disease, lead sedentary lives and have high stress levels with poor sleep are at greater risk for developing high LDL cholesterol

WHAT IF MY CHOLESTEROL LEVELS ARE TOO HIGH?
Need  For Cholesterol Lowering Foods
Your doctor will recommend treatment based on the results of your lipid profile test results. Treatment may include lifestyle changes -
•    Heart-healthy diet
•    Adequate exercise
•    Weight reduction
•    Smoking cessation
•    Medications
 
Your dietitian can evaluate your diet and see where you are going wrong with your dietary intake. She can then create a new menu plan for you that will lower your bad cholesterol and help raise your good cholesterol.

Once you start implementing these changes into your lifestyle, you need to have your cholesterol checked every 3-6 months to ensure the lipid profile numbers have returned to desirable levels.

BUT WHAT IS CHOLESTEROL?
Cholesterol is a waxy, fat-like substance that occurs naturally in all parts of the body. Our bodies need cholesterol to work properly. But if you eat a high fat/ saturated fat diet, it can deposit on the inside walls of your arteries as plaque. Plaque narrows or even blocks your arteries. hence the need for a diet that includes cholesterol lowering foods.

TYPES OF CHOLESTEROL
Total Cholesterol is made up of:
•    LDL (low density lipoprotein or bad) cholesterol
•    HDL (high density lipoprotein or good) cholesterol,
•    VLDL (very low densitylipoprotein) cholesterol.

LDL cholesterol is the so-called `bad' cholesterol because it deposits on the inside of your vessels to make plaques. Elevated levels of LDL increase your risk of developing heart disease and stroke. An optimal level of LDL is less than 100 mg/dL.
HDL cholesterol is the `good' cholesterol because a high HDL level decreases your risk of cardiovascular disease. Foods high in HDL are considered to be cholesterol lowering foods.

NUTRITION FOR PATIENTS WITH CHOLESTEROL
Cholesterol lowering foods
Oatmeal - contains soluble fiber, which helps reduce your LDL cholesterol. Soluble fiber is also found in kidney beans, Brussels sprouts, apples, pears, barley and prunes.
Fiber - Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber - enough to lower your cholesterol, when consumed as a part of a heart-healthy diet.
Walnuts - can significantly reduce blood cholesterol as they are high in polyunsaturated fatty acids, and help keep blood vessels healthy and elastic. Almonds appear to have a similar effect.
Fish - Fatty fish is rich in omega 3 fatty acids and eating 2 servings of fish per week can benefit your heart. Other good sources of omega-3 fatty acids include flaxseed, canola oil and soybean oil. Omega-3 fatty acids also help lower triglyceride levels and blood pressure and reduce risk of blood clots.
    
FOODS TO AVOID (Cholesterol Raising Foods)
Fried foods
Cheesy foods
Fast junk foods
All foods made with saturated fats i.e. Foods made with or made from butter, full-fat milk, organ meats etc.
Replace with foods naturally low in cholesterol e.g. fruits and vegetables.

By. NutritionVista.com

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