Low Cholesterol Diet

The two major sources of cholesterol in the body includes the body itself and the foods that we consume. All the animals can produce cholesterol in their bodies and therefore, the animal products which are a part of our diet naturally contains cholesterol. The liver produces sufficient blood cholesterol to carry out certain functions in the body. Studies suggest that around 75 percent of the cholesterol in the body is produced by the liver and the other 25 percent is acquired by the foods that we consume.

The cholesterol that comes from the foods is called dietary cholesterol. While blood cholesterol produced by the liver is an essential component required to carry out many bodily functions, excess of dietary cholesterol can lead to cardiovascular diseases. Dietary cholesterol in itself is not a problem, it is a cause of concern when it is combined with highly saturated fats. The intake of high cholesterol foods rich in saturated fats increases the cholesterol in the body and results in high cholesterol levels. It means that the body contains extra cholesterol which remain in the arteries eventually restricting the normal blood flow, the blocked arteries then lead to a stroke. Hence, it is important to balance dietary cholesterol and saturated fats in the diet to maintain healthy cholesterol levels. Balancing the diet is the first step towards achieving a healthy lifestyle and so, this article mainly focuses on low cholesterol diet that can help in maintaining the right cholesterol levels. The second step is to stay physically fit by providing regular exercise to the body. For now though, let us talk about the dietary changes in the diet one should bring about to negate the chances of being affected by any heart disease.

Low Cholesterol Diet Menu

The list of foods mentioned below, not only help to lower cholesterol levels, but also provide essential nutrients.

Fruits and Vegetables
Fruits and vegetables are the healthiest of all food kinds for a simple reason that they don't contain fat and are low in calorie content. Besides the fact that it has less calories as compared to any other food types, it is also a rich source of dietary fiber that aid to regulated metabolism. Fruits and vegetables are also an excellent source of vitamins and minerals and thus are one of the best cholesterol lowering foods. A regular and substantial intake of veggies in your daily diet can reduce the risk of heart diseases and high blood pressure.

Lean Meats
Red meat is the major culprit of high cholesterol levels in our body and therefore it is important to avoid it. Instead you could use lean meats such as turkey, chicken and fish to add in your low cholesterol foods list. These meat are a part of this low cholesterol diet because besides being low in cholesterol they are rich in minerals, vitamins, proteins and other micro-nutrients that are required for metabolism and reducing bad cholesterol in the body. If you savor red meat more than lean meat then, have it but ensure that you remove all the extra fat on it and eat it in moderation. Consuming fish oil 3-4 times a week can help in lowering cholesterol levels.

Grains
Avoid white flour products as much as possible and instead include whole grains and cereals in the diet. This is because white flour has high amounts of carbohydrates and consuming high carb foods can increase the cholesterol in the body. Grains are also known to have high energy and dietary fiber content. Besides whole grains, cereals and pulses, brown breads, beans, pasta and potatoes can also be helpful in lowering cholesterol levels. Another great source of dietary fiber and a huge amount of minerals and vitamins that can be included in cholesterol-lowering foods is nuts and seeds.

Foods to be Avoided

Here are some foods that may increase the cholesterol level in the body. These should be completely off the diet to avoid unwanted complications.

Dairy Products
Dairy products are a part of low cholesterol diet only if you are using skim or low fat dairy products. The regular ones are fattening and high in cholesterol and thus should be avoided. Many who complain of high cholesterol completely remove dairy products from their diet. However, it is important that you don't completely remove it from the diet, just shift to low fat ones.

Oils and Fats
Saturated fats should be completely avoided if you are resorting to a low cholesterol diet. Saturated fats such as butter should be avoided. Margarine and oils that contain trans fats should also not be a part of your meal as they contain a type of saturated fat known as trans fats.

These were some of the foods that one can include in their diet to reduce the high cholesterol levels in the body. Making simple lifestyle changes such as healthy eating and regular exercise can negate the chances of being affected by various illnesses. It's always better to control the cholesterol levels now rather than waiting for something to strike and then bring about the changes. Take control of your health just as you do your life. Take care... Stay healthy!