NUTRITION - CHOLESTEROL LOWERING DIET
Cholesterol
Cholesterol is a soft, fat-like material in your blood
and all cells in your body. There are two types of cholesterol:
- Low-density lipoprotein [LDL];
the BAD cholesterol. LDL clings to artery walls, increasing
plaque build-up. High levels of LDL increase your
risk of heart disease and heat attack.
- High-density lipoprotein [HDL];
the GOOD cholesterol. HDL carries excess cholesterol
to the liver where it is removed from the body. If
you have a low level of HDL, you have a higher risk
of heart attack. This condition can be controlled
with weight management, proper diet, regular exercise
and, in some cases, medication.
More On High
Cholesterol
In most cases cholesterol can be controlled through
a combination of low fat diet and exercise.
- Diet - lowers LDL
- Exercise - raises HDL, helping
to remove excess cholesterol
Nine Steps To Eating for a Healthy Heart
By The NZ Heart Foundation
- Enjoy three meals a day, of plant foods and fish,
with little or no dairy fat, meat fat or deep fried
foods
- Choose fruits and/or vegetables at every meal and
most snacks.
- Select whole grains, whole grain breads, or high
fibre breakfast cereals in place of white bread and
low fibre varieties at most meals and snacks
- Include fish, or dried peas, beans and soy products,
or a small serving of lean meat or skinned poultry,
at one or two meals each day
- Choose low fat milk, low fat milk products, soy
or legume products every day
- Use small amounts of oil, margarine, nuts or seeds
- Drink plenty of fluids each day, particularly water,
and limit sugar-sweetened drinks and alcohol
- Limit amounts of total fats and oils, sugar and
salt when preparing meals, snacks, or drinks. Choose
ready-prepared foods low in these ingredients
- Avoid butter, deep-fried and fatty foods, and sweet
bakery products
Get full details of cholesterol
lowering diets.
Cholesterol Lowering Diet
105 million adults in the U.S. have high cholesterol.
If you have high cholesterol, you will obviously make
an effort to limit your intake of high cholesterol foods
such as butter, ice cream, and fatty meats.
You can also increase your intake of foods that help
to lower cholesterol. This includes:
- Fatty fish - salmon, sardines, fresh water trout,
all have high Omega-3 content.
- Walnuts
- Oatmeal and oat bran
- Foods fortified with plant sterols or stanols -
Combining these "cholesteorl lowring superfoods"
may for some, work as well as some cholesterol-lowering
medicines to reduce LDL cholesterol levels.
The FDA has reviewed the research on each of these
foods, and awarded them the status of a "health
claim" for managing cholesterol.
Related Reading
The nutritional supplements mentioned on this
page are available on our Antiaging
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more Cholesterol Lowering Nutrients
Guides
To Lowering & Controlling Cholesterol
Cholesterol
Lowering Supplements
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