A cholesterol diet is an eating plan for lowering cholesterol1 levels. It is not necessarily a strict program. As a rule, it just means replacing certain foods with more healthy products and making other changes in the lifestyle.
In order to realize why it is so important to lower high levels of cholesterol, you should understand what it is and how one gets too much of it.
Cholesterol is a substance produced by the body and existing in the blood, tissues, and fat of animals. It supports hormone production and cell function. As it is fat-like and waxy, cholesterol does not dissolve in blood and even does not mix with it. In the bloodstream, it is transported to the tissues and cells of the body in two kinds of carriers – high-density lipoprotein2 (HDL) and low-density lipoprotein (LDL). The former is known as “good” cholesterol, and the latter is called “bad” cholesterol.
Excess of low-density lipoprotein can cause plaque which makes arteries smaller. As a result, blood cannot get to body organs freely.
You should also pay attention to the level of triglycerides3 in the cholesterol profile. Their high concentration in your blood can lead to heart stroke.
Doctors state that you can significantly reduce cholesterol levels in a couple of weeks by diet alone. First of all, consult your doctor and have a lipoprotein profile test. You should better do it periodically even if you feel good and experience no symptoms of high cholesterol.
Then you have to change your eating habits. It is important to reduce eating saturated fats. They should not make up more than ten percent of your menu. Always take a look at the labels when you buy foods and pay special attention to charts printed on the back of packages.
Dieticians recommend eating more fish, doing physical exercises, losing excessive weight, and monitoring your LDL level on a regular basis (every five years if you do not experience any problems with your cholesterol).
When you go on a diet to lower cholesterol you should focus on certain foods. You do not need to give up meat but you must avoid beef, steak, and other fatty meats. Include lean turkey and chicken in your diet plan instead of them.
Vegetables and fruits are comparatively low in calories and do not contain “bad” cholesterol. They will provide your body with all the necessary nutrients and vitamins. Some of them, like pears or apples, reduce LDL levels because they are full of soluble fiber.
You are allowed to eat dairy products but you should choose low-fat yoghurt, cheese, milk, and other foods. Of course, they may be not as tasty as fatty ones, but you will get used to them pretty soon.
Here is a list of healthy and cholesterol reducing foods that should be included in your diet:
Remember that some above mentioned foods are high in calories.
People who have high cholesterol should better avoid foods containing much saturated fat. It means they should avoid eating butter, hard margarines, high-fat dairy, fatty meat, ghee, sausages, lard, and some other foods. Try not to eat fried dishes, and if you do, cook on olive oil.
Healthy diet plan will help you to lower your cholesterol and keep it normal. You just have to include special foods in your menu, do physical exercises, and watch over your weight. Don’t forget to visit your doctor and take a lipoprotein profile test from time to time.
High levels of cholesterol are very dangerous for your health. They can cause heart failure and a number of other diseases. Thus, you should lower your cholesterol if it is higher than it should be and try to maintain its healthy levels. Here is an 8-step plan which will help you to normalize the cholesterol levels. It was created by cardiologist Deborah Barbour.
Some groups of people are in greater danger than others. Answer the following questions:
If you answered positively even one of the questions, you must monitor your cholesterol very carefully. But even if you do not belong to a high-risk group you still should know the numbers and understand their meaning.
You may feel great and have high cholesterol because many people experience no symptoms and do not realize they have this problem. So it is very important to check your blood on a regular basis and consult your doctor.
Read the charts on food packages and pay special attention to the content of saturated fats because they increase cholesterol levels. Most animal fats are saturated. They can be also found in fast foods and processed foods.
Herring, tuna, mackerel, salmon, sardines, and some other fish contain omega-3 fatty acid. It helps to lower cholesterol levels and reduces the risk of sudden cardiac death and heart attack. According to the recommendations of The American Heart Association, you should eat three ounces of fish twice a week at the minimum.
You should do physical exercises for at least half an hour several times a week. You can try walking, running, bicycling, dancing, swimming, etc.
You can reduce consumption of fats by replacing certain foods with more hearth healthy products. For example, use skim milk instead of whole. Substitute meat with soy, butter with olive oil, eggs with egg substitute or egg whites. Never eat chicken skin.
When you are over twenty years old, take a lipoprotein profile test every five years. Start this plan, if your cholesterol level is high, and check it in six months.
Get rid of your excessive weight. It increases cholesterol, blood pressure and risk for many other diseases.
Below you will find a sample menu created by The National Heart, Lung, and Blood Institute for dieters who have high levels of “bad” cholesterol.
Breakfast
Lunch
Snack
Dinner
Dessert