Cholesterol

Your diet is directly linked to your cholesterol levels. Depending on what you eat, your cholesterol could be at healthy levels or suffer from lack of good diet choices.

You may not know this, but the cholesterol you ingest comes from animals. That is, the animal products you eat. Cholesterol is naturally made in the liver to perform certain important functions like cell and hormone growth. It’s also produced in animals and comes in the form of fats on meat, for instance, or in oils used for cooking and frying. Further, high-fat diary foods, egg yolks, poultry and fish have high levels of cholesterol. Some of the foods with the highest levels of cholesterol are beef, eggs, sausage, cake and many “fast foods” cooked in oils and fried.

Any food that originated from a plant is naturally cholesterol free. So when planning your low cholesterol diet, opt for lots of fruits and vegetables, including whole grains, lean meats and low-fat dairy. Try to avoid butter and vegetable oils which are loaded with cholesterol. Also, be sure to check the labels for saturated and trans fats. These two fats encourage cholesterol build-up in the body.

Recent studies have shown a positive connection between oatmeal and oat bran and the reduction of LDL cholesterol, or the bad cholesterol. Oatmeal includes soluble fiber which is the element that tackles the LDL in the body. Other foods that contain soluble fiber are barley, prunes, applies and pears. The fiber in these foods also has a beneficial impact on your cholesterol levels.

There are many contradictory opinions about the health value of nuts. Some think they contain too much fat and calories. However, there are some varieties of nuts that can reduce blood cholesterol. Walnuts and almonds, which contain polyunsaturated acids, have an elasticity that improves the flexibility of blood vessels. Nutritionists recommend that you eat nuts but in moderation and in small amounts, as they are high in calories. A good suggestion would be to put a handful of nuts in your cereal or yogurt, or on top of a salad to reap the benefits, but not gain the weight from the extra calories.

Seafood and fish are often misunderstood in terms of their cholesterol content. Fish are fatty, but not in a bad way. They contain omega-3 fatty acids which are beneficial to the heart and reduce blood pressure. Some of the fish with the highest omega-3 fatty acid content are albacore tuna, herring, salmon and sardines.

Also, be mindful of the hidden cholesterol culprits in your food. Sure, a muffin may be made from whole grains, but it was also baked with eggs and vegetable oil, which are high in cholesterol. You might also want to make changes in who you prepare the food you eat. For instance, when preparing fish and seafood (cholesterol smart choice), don’t fry it, but rather bake or broil the fish. The same treatment should be used with other meats as well. Don’t fry the chicken, but perhaps poach it for a more cholesterol friendly choice or broil it in some olive oil. Olive oil is another smart cholesterol choice. Olive oil contains antioxidants that don’t affect your bad cholesterol levels and at the same time it is heart healthy. Opt for the extra virgin olive oil, which contains even more antioxidants. However, like the precaution with nuts, be careful about how much olive oil you consume; they are loaded with calories and fat.

Finding a balance of foods that is both healthy and fulfilling will allow you to keep your cholesterol levels in a healthy range. Remember, daily exercise is helpful, too, to reduce your bad cholesterol levels.