Cholesterol Lowering Diet

A cholesterol lowering diet is a good idea for a lot of people, but especially for those at risk for heart disease or who have been told by a doctor that they need to lower their cholesterol. There are several drugs available that can help lower your numbers, but it's a great idea to try a cholesterol-lowering diet first to see if you can get your numbers down on your own.

What is Cholesterol?

Cholesterol is a fat-like substance found in the bloodstream and all the cells of the body. It is vital to good body function because it helps produce cell membranes and some hormones, helps the body to digest fat, and other functions.

When you get too much cholesterol, however, it can cause blockages in the body. High cholesterol is a major risk factor for heart attacks and stroke.

A measurement of cholesterol gives you the levels of two different substances: LDL, low-density lipoprotein, also known as "bad" cholesterol, and HDL, high-density lipoprotein, or "good" cholesterol. Too much LDL can clog your arteries, while high levels of HDL are thought to cut your risk of heart attack.

A desirable total cholesterol level is less than 200. Borderline high risk is considered the range between 200 and 239, and everything over 240 is considered high. Breaking down the numbers, an LDL of less than 100 is optimal, while 100 to 129 is considered near optimal or good. A measure of 130-159 is borderline high, while 160-189 is high and a number near 190 is very high. HDL usually ranges from 40 to 50.

Cholesterol Lowering Diet Tips

The most important fact you need to know when considering a cholesterol lowering diet is that cholesterol comes from animals. If you eat meat, drink milk, eat cheese or eat eggs, you are getting cholesterol from your food.

Not all cholesterol comes from food, however. It is thought that the body can manufacture up to 75 percent of the cholesterol that ends up in the bloodstream, which is why a cholesterol lowering diet is not always enough to reduce its presence.

The types of fats you eat can also affect cholesterol levels, even if the foods themselves don't contain it, according to the Harvard School of Public Health. Monounsaturated fat, found in olive oil and most nuts, lowers LDL and raises HDL, for instance. So does polyunsaturated fat such a corn and soybean oil and fish.

Saturated fat, which is found in whole milk dairy products, red meat, coconuts and other coconut products, raises both LDL and HDL, while trans fats, found in many fried foods, margarines and anything with partially hydrogenated oils, raises LDL levels.

One easy way to tell what kind of fat you're eating is that saturated fat is solid at room temperature. Polyunsaturated fat is liquid at room temperature. Since many fatty products are refrigerated you might not see them at room temperature, so always read the label.

Cholesterol Lowering Diet Plans

A popular diet that should help to lower cholesterol is the Mediterranean diet. This diet emphasizes the use of olive oil, fish, fruits and vegetables and limits red meat, which is perfect for someone looking for a cholesterol lowering diet.

Some people use very low fat diet to help lower cholesterol. Diets like the Dean Ornish Diet and the Pritikin Diet are good for people with high cholesterol and have even been shown to reduce plaque and reverse damage to the heart.

A good benchmark for people trying to decrease their levels is to get no more than 300 milligrams of it a day from food sources. Saturated fat should make up less than 10 percent of the calories you consume, and you should do all you can to eliminate trans fats from your diet.

The American Heart Association has a variety of tips that can add up to a cholesterol lowering diet, including:

• Eat a variety of nutrient-rich foods.
• Eat lots of fruits and vegetables.
• Choose whole grain products over refined carbohydrates.
• Eat fish at least twice a week.
• Limit saturated fat, trans fat and cholesterol.
• Choose lean meats and poultry.
• Select non- or low-fat dairy products.
• Cut down on excess salt.
• Read labels to help you follow this advice.

Cholesterol Lowering Foods

In addition to these general recommendations, there are many foods that have been studied and shown to help lower cholesterol. Including these foods in your daily intake is beneficial if your goal is to limit this damaging substance from entering your body.

According to the Mayo Clinic, some of the best foods to help reduce cholesterol include:

• oatmeal
• oat bran
• walnuts, almonds, and other nuts
• fish
• soy
• foods fortified with plant sterols
• all foods without trans fat

Following these tips and guidelines should help you design a cholesterol lowering diet that will work for you.