In blood, cholesterol is bound to certain proteins - lipoproteins which have an affinity for blood fats, known as lipids. There are two main types of lipoproteins : a low density one (LDL) and a high density one (HDL). The low density lipoprotein is the one which is considered harmful and is associated with cholesterol deposits in blood vessels.
The higher the ratio of LDL to the total cholesterol, the greater the risk of arterial damage and heart disease. The HDL on the other hand plays a salutary role by helping remove cholesterol from circulation and thereby reduce the risk of heart disease.
Achieving lower cholesterol is one of the best ways to protect yourself from heart attack and stroke. A fat-like substance found in the blood, cholesterol can build up and form deposits in your arteries. These cholesterol deposits can clog or in some cases completely block the passage of blood and oxygen to the heart. The result, for hundreds of thousands of people every year, is chest pain, heart attack, or other cardiovascular problems.
Hyperchjolsterolaemia or increase in cholesterol is mainly a digestive problem caused by rich foods such as fried foods, excessive consumption of milk and its products like ghee,butter and cream,white flour, sugar, cakes, pastries, biscuits, cheese, ice cream as well as non-vegetarian foods like meat, fish and eggs. Other causes of increase in cholesterol are irregularity in habits, smoking and drinking alcohol.
Stress has been found to be a major cause of increased level of cholesterol. Adrenaline and cortison are both released in the body under stress. This, in turn, produces a fat metabolizing reaction. Adrenal glands of executive type aggressive persons produce more adrenaline than the easy going men. Consequently they suffer six to eight times more heart attacks than the relaxed men.
To reduce the risk of heart disease, it is essential to lower the level of LDL and increase the level of HDL.
DIET
As a first step, foods rich in cholesterol and saturated fats, which lead to
increase in LDL level, should be reduced to the minimum. Cholesterol -rich foods are eggs,organ meats and most cheese, butter, bacon, beef, whole milk, virtually all foods of animal origin as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these should be replaced by polyunsaturated fats such as corn, safflower, soya beans and sesame oils which tend to lower the level of LDL. There are monosaturated fats such as olive and peanut oils which have more or less neutral effect on the LDL level.
FIBRE
The most significant sources of dietary fibre are unprocessed wheat bran, whole cereals such as wheat , rice, barley, rye; legumes such as potato, carrot, beet and turnips; fruits like mango and guava and green vegetables such as cabbage, lady’s finger, lettuce and celery. Oat bran is especially beneficial in lowering LDL
cholesterol.
LECITHIN
Lecithin, also a fatty food substance and the most abundant of the phospholipids, is highly beneficial in case of increase in cholesterol level. It has the ability to break up cholesterol into small particles which can be easily handled by the system. With sufficient intake of lecithin, cholesterol cannot build up against the walls of the arteries and veins. It also increases the production of bile acids made from cholesterol, thereby reducing its amount in the blood.
Egg yolk, vegetable oils, whole grain cereals, soya beans and unpasteurised milk are rich sources of lecithin. The cells of the body are also capable of synthesizing it as needed, if several of the B vitamins are present.
WATER
Drink A lot of water at least 8-10 glasses of water everyday as it can eliminates cholesterol from the system.
VITAMINS
Diets high in vitamin B6, cholin and inositol supplied by wheat germ, yeast, or B vitamins extracted from bran have been particularly effective in reducing blood cholesterol. Sometimes vitamin E elevates blood lecithin and reduces cholesterol presumably by preventing the essential fatty acids from being destroyed by oxygen.
EXERCISE
Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent forms of exercise.
ASANAS
Yogasnas are highly beneficial as they help increase perspiratory activity and stimulate sebaceous glands to effectively secrete accumulated or excess cholesterol from the muscular tissue. Asanas like ardhamatsyaendrasana, shalabhasana, padmasanaand vajrasana are useful in lowering blood cholesterol by increasing systemic activity.
TIPS TO LOWER YOUR CHOLESTEROL FAST
According to experts, there are four basic ways to get your cholesterol where you want it:
* Eating a healthy diet.
* Exercising
* Losing weight
* Taking medicine -- in some cases
LATEST BREAKTHROUGH OF LOWERING CHOLESTEROL NATURALLY
NUTS AND SEED
A new study shows pistachios and sunflower seeds contain the most cholesterol-lowering phytosterols of commonly eaten nuts and seeds. This is followed by pumpkin seeds, pine nuts, almonds, macadamia nuts, black walnuts, pecans, cashews, peanuts, and hazelnuts. In comparison, chocolate ranked between black walnuts and pecans in phytosterol content.
"Basically, nuts are good as they're high in vitamins, minerals, and good monounsaturated fat, which can lower cholesterol."
WHOLE GRAIN OATS
Eating a diet rich in whole-grain oats may help lower cholesterol in people at risk for heart disease.Oatmeal and whole-grain oat products can help decreasing in both total cholesterol and unhealthy low-density lipoprotein (LDL) cholesterol levels.
PLANT STEROLS AND STANOLS
Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds.These sterols and stanols have a powerful cholesterol-lowering properties.
FISH
Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids - good fats unlike the bad saturated fat you find in most meats. These fish should be a staple of everyone's heart-healthy diet.
Showing posts with label Cholesterol. Show all posts
Showing posts with label Cholesterol. Show all posts
Home Remedies for High Cholesterol
Home Remedies for Lowering Cholesterol
Following are some of the effective home remedies to lower cholesterol:
- Boil a piece of garlic in a glassful of milk. Drink it. This will reduce the cholesterol and take care of cardiac pains. Continue this for few days before the method begins to show its effects.
- You can also drink coriander in water everyday. It will help in the reduction of cholesterol in the body. This regime must be continued for about a month. Then the cholesterol levels must be checked again.
- Take 10-12 tablespoons of apple juice, add equal amount of (5-6 tablespoons) vinegar extracted from apple and grape juice into it. This health drink is very effective in reducing high cholesterol and purifies blood.
- Another useful remedy for lowering cholesterol is sunflower seed. It contains useful chemicals like linoleic acid. This acid helps in decreasing the level of cholesterol around the blood capillaries and helps in normal blood circulation in the body. People are still using saturated fats, butter, etc., for cooking food. These unhealthy oils should strictly be replaced from sunflower oil.
- Mix a small amount of olive oil in green leafy salads. Olive oil is very good for heart and proper functioning of the body system. It is very effective in reducing the high level of cholesterol.
- Raw onion and juice extracted from it are very effective in reducing high cholesterol level. Onion juice helps in blood purification, helps in blood circulation, regulate proper functioning of heart.
- Eat green leafy vegetable, fiber rich food. Fibers play significant role in lowering cholesterol level and also reduces the high blood pressure level.
- Take bran cereals or corn flakes with milk in breakfast. These corn flakes are good source of energy and helps in lowering excess cholesterol level.
Herbal Remedies for High Cholesterol
Following are some of the effective herbal remedies for lowering cholesterol:
- Garlic is very effective in cholesterol problems. Eating 2-3 cloves of garlic a day helps to reduce or even completely eliminate the harmful cholesterol in the blood. It can disintegrate the blood cholesterol and hence free up the arteries.
- Guggul is a traditional Indian herb that has become very popular in the treatment of cholesterol-related heart problems. It contains guggulsterones that have been proven to reduce the levels of cholesterol on regular use. 25 mg of these guggulsterones are prescribed for intake thrice a day.
- Holy basil is also very useful herb for cholesterol. It has the capacity to dissolve the accumulated cholesterol from the arteries into the person’s bloodstream. From here they are eliminated by the kidneys.
- Alfalfa is used in treating problems of the arteries. It helps in clearing arteries congested with cholesterol.
- Terminalia arjuna is also effective in heart related problems such as heart attacks. The bark of the arjuna when taken in powder form has beneficial properties. This can dissolve the cholesterol that accumulates in the coronary artery and reduce the possibility of heart attacks.
Following are some of the effective home remedies to lower cholesterol:
- Boil a piece of garlic in a glassful of milk. Drink it. This will reduce the cholesterol and take care of cardiac pains. Continue this for few days before the method begins to show its effects.
- You can also drink coriander in water everyday. It will help in the reduction of cholesterol in the body. This regime must be continued for about a month. Then the cholesterol levels must be checked again.
- Take 10-12 tablespoons of apple juice, add equal amount of (5-6 tablespoons) vinegar extracted from apple and grape juice into it. This health drink is very effective in reducing high cholesterol and purifies blood.
- Another useful remedy for lowering cholesterol is sunflower seed. It contains useful chemicals like linoleic acid. This acid helps in decreasing the level of cholesterol around the blood capillaries and helps in normal blood circulation in the body. People are still using saturated fats, butter, etc., for cooking food. These unhealthy oils should strictly be replaced from sunflower oil.
- Mix a small amount of olive oil in green leafy salads. Olive oil is very good for heart and proper functioning of the body system. It is very effective in reducing the high level of cholesterol.
- Raw onion and juice extracted from it are very effective in reducing high cholesterol level. Onion juice helps in blood purification, helps in blood circulation, regulate proper functioning of heart.
- Eat green leafy vegetable, fiber rich food. Fibers play significant role in lowering cholesterol level and also reduces the high blood pressure level.
- Take bran cereals or corn flakes with milk in breakfast. These corn flakes are good source of energy and helps in lowering excess cholesterol level.
Herbal Remedies for High Cholesterol
Following are some of the effective herbal remedies for lowering cholesterol:
- Garlic is very effective in cholesterol problems. Eating 2-3 cloves of garlic a day helps to reduce or even completely eliminate the harmful cholesterol in the blood. It can disintegrate the blood cholesterol and hence free up the arteries.
- Guggul is a traditional Indian herb that has become very popular in the treatment of cholesterol-related heart problems. It contains guggulsterones that have been proven to reduce the levels of cholesterol on regular use. 25 mg of these guggulsterones are prescribed for intake thrice a day.
- Holy basil is also very useful herb for cholesterol. It has the capacity to dissolve the accumulated cholesterol from the arteries into the person’s bloodstream. From here they are eliminated by the kidneys.
- Alfalfa is used in treating problems of the arteries. It helps in clearing arteries congested with cholesterol.
- Terminalia arjuna is also effective in heart related problems such as heart attacks. The bark of the arjuna when taken in powder form has beneficial properties. This can dissolve the cholesterol that accumulates in the coronary artery and reduce the possibility of heart attacks.
Home remedies for lowering cholesterol
What is cholesterol?
In simple terms, high cholesterol is deposits of fatty substance in our body which blocks the blood flow in our arteries thereby leading to heart failure and high blood pressure. Cholesterol is of two types: LDL(low density lipoprotein) which is bad cholesterol which is the main cause of blockage in the arteries. The other is the HDL (high density lipoprotein) which is the good cholesterol as it removes the bad cholesterol from the blood and helps in preventing heart attack.
Causes of high cholesterol;
Intake of high diet food
High blood pressure
Obesity
Diabetes
High smoking
High drinking
Stress.
Home remedies for reducing cholesterol:
Drink at least 8-10 glasses of water daily.
Onion juice or simply raw onions taken with food reduces cholesterol level. It cleans blood, helps digestive system, regulates the heart action.
Taking oat bran as breakfast is also beneficial in lowering the cholesterol levels.
Regular exercises like morning walks, jogging and even yoga asanas are useful in lowering blood cholesterol.
Drinking coriander water stimulates the kidneys and helps in lowering the blood cholesterol.
Eat plenty of soy products...
Sunflower seeds are also highly beneficial .
Add 2 tbsps of coriander seeds in 1 glass of water, and boil it. Let it cool for some time and then strain it. Drink this mixture thrice in a day.
Eating 1 clove garlic in an empty stomach every day helps in redusing cholostrol.
Eat green leafy vegetable, fiber rich food.
Eat one walnut and 3-4 almonds everyday.
For those who drink alcohol try to avoid taking it. Instead drink 1/2 glass of red wine every day before bed time.
Decrease intake of saturated fats.
Those who are fond of eating meat, bake, grill or boil your meat rather than fry it.
Foods to be avoided:
Egg yolk
Whole milk
Organ meat
Cheese
Butter
Beef
Fried foods
Sardines
Shrimps
Cream
Pork.
Foods to be taken to control cholesterol:
Add more soluble fiber to your diet. Foods rich in soluble fiber are essential in lowering cholesterol levels. For example: Beans, peas, lentils, ground flaxseed, psyllium husks and cereals such as oat bran, rice bran, and oatmeal. Fruits including apples, grapefruit, and strawberries. Vegetables such as carrots, cabbage, beans, artichokes, brussel sprouts, and peas are high in soluble fiber.
In simple terms, high cholesterol is deposits of fatty substance in our body which blocks the blood flow in our arteries thereby leading to heart failure and high blood pressure. Cholesterol is of two types: LDL(low density lipoprotein) which is bad cholesterol which is the main cause of blockage in the arteries. The other is the HDL (high density lipoprotein) which is the good cholesterol as it removes the bad cholesterol from the blood and helps in preventing heart attack.
Causes of high cholesterol;
Intake of high diet food
High blood pressure
Obesity
Diabetes
High smoking
High drinking
Stress.
Home remedies for reducing cholesterol:
Drink at least 8-10 glasses of water daily.
Onion juice or simply raw onions taken with food reduces cholesterol level. It cleans blood, helps digestive system, regulates the heart action.
Taking oat bran as breakfast is also beneficial in lowering the cholesterol levels.
Regular exercises like morning walks, jogging and even yoga asanas are useful in lowering blood cholesterol.
Drinking coriander water stimulates the kidneys and helps in lowering the blood cholesterol.
Eat plenty of soy products...
Sunflower seeds are also highly beneficial .
Add 2 tbsps of coriander seeds in 1 glass of water, and boil it. Let it cool for some time and then strain it. Drink this mixture thrice in a day.
Eating 1 clove garlic in an empty stomach every day helps in redusing cholostrol.
Eat green leafy vegetable, fiber rich food.
Eat one walnut and 3-4 almonds everyday.
For those who drink alcohol try to avoid taking it. Instead drink 1/2 glass of red wine every day before bed time.
Decrease intake of saturated fats.
Those who are fond of eating meat, bake, grill or boil your meat rather than fry it.
Foods to be avoided:
Egg yolk
Whole milk
Organ meat
Cheese
Butter
Beef
Fried foods
Sardines
Shrimps
Cream
Pork.
Foods to be taken to control cholesterol:
Add more soluble fiber to your diet. Foods rich in soluble fiber are essential in lowering cholesterol levels. For example: Beans, peas, lentils, ground flaxseed, psyllium husks and cereals such as oat bran, rice bran, and oatmeal. Fruits including apples, grapefruit, and strawberries. Vegetables such as carrots, cabbage, beans, artichokes, brussel sprouts, and peas are high in soluble fiber.
Eating A Cholesterol Lowering Diet For Heart Disease Prevention
Author: Andrew Bicknell
Balancing the ratios of LDL and HDL cholesterol is the aim of any cholesterol lowering diet because lowering the bad (LDL) cholesterol is a large factor in reducing the risk of coronary artery disease. The effect of lowering cholesterol has been medically shown to reduce the mortality risk associated with heart disease.
Cholesterol levels, which are measured in milligrams per deciliter (mg/dL), naturally rise as men and women age and are determined through chemical analysis of a blood sample taken via a finger prick or from a blood draw from a vein. For a healthy person cholesterol intake should less than 300 milligrams daily while someone with an elevated cholesterol level should consume less than 200 milligrams per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, the bigger culprit in elevated cholesterol levels is saturated fat. Foods that originate from animals are the only source of dietary cholesterol.
The basis of a cholesterol lowering diet revolves around eating a mostly plant based diet rich in cholesterol-lowering foods. In fact this approach has been shown to as effective as using statin drugs to lower cholesterol. This was proved out during a recent study showing that people who ate a rich diet of cholesterol lowering foods, such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, okra, and eggplant for one year resulted in a 20% decrease in cholesterol, which is comparable to taking statins.
After starting a cholesterol lowering diet your levels will generally begin to recede after two to three weeks. When starting this type of diet the first thing you need to do is increase your fiber intake. This can be done by increasing the amounts of fruits, lots of vegetables, and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.
The reason for this is simple; nothing increases cholesterol levels quite like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and need to be avoided.
1. Saturated fat found in most animal products, fast foods, and some vegetables should be avoided or at the least limited. Saturated vegetable fats include hydrogenated shortening, palm oil, coconut oil, and cocoa butter.
2. Hydrogenated or Trans-Fat is found in margarine and vegetable shortening.
The two fats that can be eaten in moderation and can help decrease total cholesterol and keep levels of the good cholesterol (HDL) high include:
3. Monounsaturated Fat is found in olive and canola oil.
4. Polyunsaturated Fat is found in safflower, sunflower, soybean, corn and sesame oils.
The best foods for a cholesterol lowering diet are high in starch and fiber and are a good substitute for foods that contain high amounts of saturated fat. You do have to be careful because although foods from plants do not contain cholesterol some do contain saturated fat, such as avocados. Recently the American Heart Association began to recommend that people who have high LDL cholesterol eat foods fortified with plant sterols. These foods that have been fortified with sterols or stanols help block the body\'s absorption of cholesterol.
The thing to remember when undertaking a cholesterol lowering diet is that foods that contain high amounts of complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol and contain the vitamins, minerals, and fiber you body needs. A healthy diet is the first step to successfully lowering cholesterol and reducing the risk of heart disease that is associated with high levels.
Balancing the ratios of LDL and HDL cholesterol is the aim of any cholesterol lowering diet because lowering the bad (LDL) cholesterol is a large factor in reducing the risk of coronary artery disease. The effect of lowering cholesterol has been medically shown to reduce the mortality risk associated with heart disease.
Cholesterol levels, which are measured in milligrams per deciliter (mg/dL), naturally rise as men and women age and are determined through chemical analysis of a blood sample taken via a finger prick or from a blood draw from a vein. For a healthy person cholesterol intake should less than 300 milligrams daily while someone with an elevated cholesterol level should consume less than 200 milligrams per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, the bigger culprit in elevated cholesterol levels is saturated fat. Foods that originate from animals are the only source of dietary cholesterol.
The basis of a cholesterol lowering diet revolves around eating a mostly plant based diet rich in cholesterol-lowering foods. In fact this approach has been shown to as effective as using statin drugs to lower cholesterol. This was proved out during a recent study showing that people who ate a rich diet of cholesterol lowering foods, such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, okra, and eggplant for one year resulted in a 20% decrease in cholesterol, which is comparable to taking statins.
After starting a cholesterol lowering diet your levels will generally begin to recede after two to three weeks. When starting this type of diet the first thing you need to do is increase your fiber intake. This can be done by increasing the amounts of fruits, lots of vegetables, and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.
The reason for this is simple; nothing increases cholesterol levels quite like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and need to be avoided.
1. Saturated fat found in most animal products, fast foods, and some vegetables should be avoided or at the least limited. Saturated vegetable fats include hydrogenated shortening, palm oil, coconut oil, and cocoa butter.
2. Hydrogenated or Trans-Fat is found in margarine and vegetable shortening.
The two fats that can be eaten in moderation and can help decrease total cholesterol and keep levels of the good cholesterol (HDL) high include:
3. Monounsaturated Fat is found in olive and canola oil.
4. Polyunsaturated Fat is found in safflower, sunflower, soybean, corn and sesame oils.
The best foods for a cholesterol lowering diet are high in starch and fiber and are a good substitute for foods that contain high amounts of saturated fat. You do have to be careful because although foods from plants do not contain cholesterol some do contain saturated fat, such as avocados. Recently the American Heart Association began to recommend that people who have high LDL cholesterol eat foods fortified with plant sterols. These foods that have been fortified with sterols or stanols help block the body\'s absorption of cholesterol.
The thing to remember when undertaking a cholesterol lowering diet is that foods that contain high amounts of complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol and contain the vitamins, minerals, and fiber you body needs. A healthy diet is the first step to successfully lowering cholesterol and reducing the risk of heart disease that is associated with high levels.
Components Of A Diet To Lower Cholesterol
Author: Andrew Bicknell
The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.
1. Saturated Fat and Cholesterol – Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.
2. Monounsaturated Fat – Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.
3. Polyunsaturated Fats – When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.
4. Total Fat – Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.
5. Carbohydrates – LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.
6. Protein – Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.
Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.
The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.
1. Saturated Fat and Cholesterol – Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.
2. Monounsaturated Fat – Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.
3. Polyunsaturated Fats – When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.
4. Total Fat – Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.
5. Carbohydrates – LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.
6. Protein – Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.
Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.
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