Low Cholesterol Diet

Blood cholesterol is a fairly complicated issue, but adopting a low cholesterol diet can be simple with the guidance we offer you here. We know that when LDL levels are high, above 200, that heart disease increases. How to decrease this number is something that is up for debate, but there are a few things that people basically agree on. These facts are listed below.

Causes of High Cholesterol

One of the things that you should know is that high cholesterol can be genetic. Some people’s livers process cholesterol different from other people. It can also be exacerbated by health conditions such as diabetes or hypothyroidism. However, diet can influence the diseases we are genetically predisposed to. Most experts are in agreement on this subject.

Obesity and cholesterol go hand in hand. This is one reason why it is so important that individuals who have high levels consume a healthy, low cholesterol diet. A low fat diet such as the Pritikin Diet or a vegetarian diet can help individuals reduce their levels.

What is a Low Cholesterol Diet?

Cholesterol is a fatty substance that is both produced by the liver and is present in many of the foods we eat, specifically animal products. Eating too many animal based foods and other foods that are high in saturated fats, such as palm oil, can lead your body to produce more of the substance than is necessary. Everyone needs some of it in order to be healthy. However, when it becomes to high, it can become problematic.

LDL, low-density lipoproteins, carries cholesterol from the liver to the rest of the body, where excess amounts ends up as plaque on artery walls. This plaque is what contributes to heart disease. On the other hand, there is another substance, high-density lipoproteins, HDL, which carry the cholesterol away from the arteries. If you have a lipid profile done, you will see numbers next to these two abbreviations. It is good to have an LDL that is lower than 200, and an HDL that is that is at least 45, and preferably higher.

How Can I Improve My Lipid Profile?

Generally accepted wisdom says that you should raise your HDL (the ‘good’) and lower your LDL (the ‘bad’). In order to raise your HDL, you should lose any excess weight that you may be carrying, exercise, and stop smoking if you are a smoker. Studies also have shown that monounsaturated fats can help raise HDL levels. These fats are found in olive oil, almond oil, and avocado oil, among others. The Mediterranean Diet is rich in these oils. Of course, too much of any type of fat will increase your body weight, which will defeat your purpose. Always practice moderation.

Of course you will also want to reduce your LDL. This can be accomplished by changing your food intake. Again, exercise is very helpful. You should make physical activity part of your daily routine. Fiber is also a key component, specifically soluble fiber. Beans, broccoli and oatmeal are good examples of foods that are high in soluble fiber and create a low cholesterol diet. Eliminate or greatly reduce the meat in your diet. You should only eat extremely lean meat, such as lean fish or broiled chicken. You should also give up fried foods entirely, since they are rich in saturated fat, and will not only cause you to gain weight, but will introduce harmful fats into your diet. You will find that if you stop eating the fried foods that are such a huge part of America’s diet, that this alone can cause weight loss, even without any other changes.

You should also be aware that foods that cause rapid rises in blood sugar can also affect your levels. Investigate the glycemic index to learn which foods can help you keep your blood sugar levels steady, which has the added bonus of helping you to control your weight.

Reducing cholesterol through a low cholesterol diet alone can be done. It does take a high degree of commitment to changing your current eating habits, however. In the long term, it is more than worth it, and your entire body will thank you.

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