Cholesterol

If you’ve been told by your doctor to lower the cholesterol levels in your diet, it is beneficial to understand “good” from “bad” cholesterol, what foods to avoid and valuable lifestyle changes.

It’s okay to have some cholesterol in your body. Actually, cholesterol is used to produce cell membranes and hormones and therefore has an important function in the body. However, as a fat-like substance, when it’s overproduced it can clog arteries and put you at risk for heart disease, heart attack or stroke.

When the body overproduces cholesterol, a blood test will reveal high levels of low-density lipoproteins (LDL), which is the “bad” type of cholesterol that comes from fatty foods. An excess of LDL cholesterol makes it difficult for the blood to move efficiently through the heart by clogging and backing up the arteries around the heart. The build-up in the arteries resembles a plaque that serves as a blockade to proper blood flow. On the flipside, HDL cholesterol, or the good type, fights the build up by taking the cholesterol away from the heart and toward the liver. HDL also fights off toxins in the blood.

To keep your LDL level low and your HDL count effective, everyday diet choices are very important. Cholesterol comes from animals and their oils, which are often used for cooking and preparing food. Foods that are plant-originated are naturally cholesterol free. This is an easy distinction to remember when shopping for food. If it comes from a plant, then it is low in cholesterol and if it comes from an animal, it may have high levels of fat and cholesterol. If you chose meats, make sure they are lean or trim the fat before cooking. Also, load your diet with fruits, vegetables, whole grains and legumes.

So when planning your diet, remember nutritionists recommend that we should eat three to five servings of fruits and vegetables a day. In addition, your diet should include six to 11 servings of whole grains and legumes. Lowering the cholesterol in your diet is all about making the right food choices. It’s important to also understand the connection between fat and cholesterol. A food label may say the product is “cholesterol free” but remember saturated and trans fats, when consumed, are integrated as cholesterol in the body. Fats are just as bad, or maybe worse, than the cholesterol you consume from foods.

As you may know, New York State just recently banned the use of trans fat in restaurants. Trans fat has been linked to cholesterol and heart problems. So, restaurants are now are opting for other cooking oils that don’t include trans fat. You can also make those types of choices at home – opt for sunflower or olive oil rather than vegetable oil, butter or margarine when preparing your food.

When considering grains in your diet, you should opt for whole grains, rice and beans to keep your cholesterol low. Processed or baked foods may have been made with butter, eggs or shortening which raises their fat and cholesterol levels. It is best to remember that foods that are natural and plant-originated are your best bet for staying cholesterol free.

In addition to diet, those looking to lower their cholesterol should also exercise. Staying physically active will keep your weight under control which improves your cholesterol levels. Further, exercise improves blood circulation and gives HDL cholesterol a boost in your blood. Other lifestyle choices also play into lower cholesterol. One of the big culprits is smoking. Those people looking to lower their cholesterol should not smoke, in addition to staying active and maintaining a diet high in fruits, vegetables, whole grains and lean meat.