Best Diet to Lower Cholesterol

Cholesterol is a lipid or fatty substance in the blood that comes from two main sources, liver production and dietary intake. Major concentration of cholesterol in the body is produced by the liver from various nutrients and the ingested fats. The amount of cholesterol produced by the liver is actually sufficient for the body. However, the extra cholesterol which gets accumulated in the body comes directly from eating foods like meats, poultry, egg yolks, organ meats, whole milk and milk products.

This additional cholesterol leads to elevated levels of cholesterol in the bloodstream which can block the blood flow and increase the risk of heart problems like atherosclerosis and coronary artery or carotid artery disease, heart attack, diabetes and stroke. Hence, the best way to overcome all these health ailments is to limit the cholesterol intake in the body by following a diet which in low in cholesterol and saturated fats.

Diet to Lower Cholesterol

The best diet for high cholesterol or low cholesterol diet is a diet which is low in saturated fat and high in soluble fiber. Saturated fat and cholesterol are in foods that come from animals like meat, poultry, egg, milk and milk products, etc. Hence, to lower the cholesterol levels, one has to limit the intake of such foods or keep their total fat intake to 30% of the total calories consumed. In fact, for high triglycerides levels, which are also fatty substances found in the blood, it is recommended to increase the amount of monounsaturated fat in your diet.

The best diet for lower cholesterol is one which also includes phytosterols or plant sterols, a group of steroid alcohols, phytochemicals naturally occurring in plants. These compounds are found in small quantities in a variety of fruits, vegetables, nuts, seeds, cereals, legumes, and other plant sources. Hence, some of the important foods which should be included in your low cholesterol diet are:

• Oatmeal: Oatmeal contains soluble fiber, that helps in reducing low-density lipoprotein (LDL), also termed as the "bad" cholesterol. Kidney beans, apples, pears, barley and prunes are some other food items that are also rich in soluble fiber.
• Fish and Omega 3 Fatty Acids: Fish, mackerel, lake trout, sardines, salmon, etc. are foods that are high in omega-3 fatty acids, and apart from reducing the cholesterol levels in the body, they also help in minimizing the possibilities of having hypertension, heart diseases, etc.
• Walnuts: Walnuts and other nuts like almonds are rich in polyunsaturated fatty acids which help in reducing blood cholesterol and keeping the blood vessels healthy.
• Olive Oil: Olive oil contains a healthy combination of antioxidants which not only help in removing free radicals from the body but also lowering the "bad" (LDL) cholesterol, leaving the high density lipoprotein (HDL) also termed as "good" (HDL) cholesterol in the body.
• Fruits and Vegetables: Fresh fruits and vegetables are good sources of dietary fiber, which help in reducing blood cholesterol. Hence, fresh fruit juices like pomegranate juice, cranberry juice, salads, soups, etc. are some of the foods that help in lowering the elevated cholesterol levels in the body.

Sample Menu of a Good Diet

Here is a sample diet menu for a low cholesterol diet that will help you in planning your diet.

• Breakfast: ½ cup oatmeal with 1 cup nonfat milk, 1 tsp brown sugar, and 1 sliced banana.
• Afternoon Snack: 1 sliced peach with 1 cup nonfat milk.
• Lunch: Vegetable sandwich made from 2 slices whole wheat bread, 2 oz lean turkey or other meat, 1 tbsp mayonnaise, lettuce and tomato, carrot sticks and any seasonal fruit.
• Evening Snack: 1 cup low-fat or nonfat vanilla yogurt or ½ cup mixed raisins and walnuts.
• Dinner: 3 oz baked or broiled salmon, 1 cup cooked brown rice, 1 cup cooked broccoli in a tbsp olive oil. Salad prepared with 1½ cups romaine lettuce, ½ cup tomatoes, ¼ cucumber, 1 tbsp vinegar and oil dressing, and 1 slice Italian bread with 1 tsp soft margarine.

Before referring to this diet, make sure you consult your dietitian regarding your medical history, dietary patterns, lifestyle, and personal preferences. Besides this best diet, low triglycerides or cholesterol levels can also be attained by maintaining a healthy body weight and quitting unhealthy habits like smoking, drinking alcohol, etc. Hence, exercise regularly and also keep yourself hydrated by drinking enough 6 - 8 glasses of water daily.