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Choosing a Diet to Lower Your Cholesterol

Updated on February 25, 2013

Watch Out for Bad Cholesterol

Walk side by side with Good Cholesterol. Don't let Bad Cholesterol get behind you.
Walk side by side with Good Cholesterol. Don't let Bad Cholesterol get behind you.

Cholesterol is Defined in Two Parts

Cholesterol is defined in two parts. The first part is Low-density lipoprotein, or LDL. This is the bad type of cholesterol and contributes the most to heart disease because it carries cholesterol into the plaque build-up in your arteries. The second part is High-density lipoprotein, or HDL.. This is the good type of cholesterol. HDL excreted from the body and doesn't contribute to plaque that builds up on the inside walls of the arteries. The best way to increase HDL levels is to exercise.

 Cholesterol is a fat-like waxy substance, produced by the liver. Its function is to form part of every cell within the body. It works to build and repair cells. It produces hormones such as estrogen and testosterone. Cholesterol produces bile acids which are proven to aid in the digestion of fat. As long as the LDL cholesterol level is within a healthy range, all is well.

 But with too much bad cholesterol in the body, build up occurs which leads to damage with clogging of the arteries. It is the main cause for heart attacks.

 Low-density lipoprotein is often hereditary. Not everyone who has bad cholesterol is overweight. Though being overweight can play a factor in LDL. In most cases a healthy diet can keep your cholesterol in check. This does not mean eliminating cholesterol screening or seeing your physician. Especially if it runs in the family, it means that you are at a higher risk.

 While it is good to lower your LDL, it is just as important to raise the HDL part of your cholesterol. The best way to increase HDL levels is to exercise, stop smoking and lose a moderate amount of weight, if needed.

30 Hubs in 30 Days

Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month.
Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month.

Keeping Healthy Arteries

Normal artery versus an artery with plague buildup.
Normal artery versus an artery with plague buildup.

Bad Cholesterol Is Not Good For Your Arteries

Any fatty deposits in the arteries caused by cholesterol inducing puts you at risk for disease (heart attack and stroke). These thick substances will prevent your body from working well. Your heart will eventually become starved of the required blood flow. You might even die because of it.

 When this build up occurs, you need to deal with the problem and ‘unclog’ your arteries, getting rid of the residue and fatty deposits. For those of us with an early catch, we can control this problem immediately. Prevention is the best tool for lowering your cholesterol.

Simple Choices for Healthy Diet

Avoid trans-fats, eat red meat sparingly. Chicken and fish are a good source of food in this diet. Though avoid the skin on poultry. Substitute butter and margarine with monounsaturated fats such as canola spread. Oils to use are olive oil, peanut oil and canola oil. Nuts and seeds are a good food source. Most fruits and vegetables are a must to maintain low cholesterol. Dairy products don’t need to be avoided as long as it is low in fat, like low fat cheese, yogurt and skim milk. High fiber found in oatmeal and whole wheat are both good choices. Substitute Eggbeaters for eggs. Or only eat the whites of the egg. The yolk is where the cholesterol is found.

Here is a simple diet to keep your cholesterol in check.


1 cup plain oatmeal cooked with skim milk, 1/2 cup berries, 1/2 cup 100% juice


1/2 cup tuna (from can packed in water) chopped celery, peppers and carrots. You can add low fat mayonnaise to the mixture. 2 cups mixed dark green lettuce with low fat dressing. Salsa is a wonderful salad dressing substitute. Top it off with a 1 cup of grapes, 1 cup skim milk


Baked chicken (skinned), 1 cup steamed broccoli or 1/2 cup brown rice. Top the dinner off with 1/2 cup fresh fruit salad with 1/3 cup fruit sorbet.

How to Lower Your Cholesterol Through Diet

This guide provides you with life-altering guidelines, strategies and lifestyle changes that will make the world of difference for you. See more at
This guide provides you with life-altering guidelines, strategies and lifestyle changes that will make the world of difference for you. See more at

Copyright Notice

The copyright to this article is owned by Sandy Mertens (sandyspider). Permission to republish this article in print or online must be granted by the author in writing. (You can, however, freely use the opening introduction and photo with a link to the article here on HubPages to read the remainder of the article.) 

Have you checked your cholesterol lately?

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    • Betty Reid profile image

      Betty Reid 

      8 years ago from Texas

      Great suggestions. I'm all in favor of a diet that includes sorbet!

    • Sandyspider profile imageAUTHOR

      Sandy Mertens 

      8 years ago from Wisconsin, USA

      Thanks for the comments.

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      8 years ago from Sunny Florida

      Great well written information. I loved your ppictures especially loved the good and bad cholesterol.

    • Coolmon2009 profile image


      8 years ago from Texas, USA

      Good information and well written; I like your selection of pictures and illustrations too. Thanks for this article.

    • gramarye profile image


      8 years ago from Adelaide - Australia

      Yes, oatmeal is under-rated for lowering cholesterol!

    • Pollyannalana profile image


      8 years ago from US

      Great hub, I got my cholesterol down getting off red meat but now I know more ways, thank you!

    • jayjay40 profile image


      8 years ago from Bristol England

      Thanks for sharing, I understand more about cholesterol now.

    • mulberry1 profile image

      Christine Mulberry 

      8 years ago

      Lot's of good advice and recommendations. This is something I had to work on as well. I've always been thin but as I got older my cholesterol kept rising. Lots of fruits and vegetables, more fiber (oats and more), and throw in a few plant phenols and it helps a lot. Sometimes it's as important to know what to eat as it is to know what NOT to eat.

    • entertianmentplus profile image


      8 years ago from United States

      Awesome hub good info thanks

    • ThePartyAnimal profile image


      8 years ago

      Great Tips and Information - just wish it was easy - hard when you love all the stuff that is bad for you - like Donuts -"Wink Wink"

    • suziecat7 profile image


      8 years ago from Asheville, NC

      Great, detailed Hub. The sample diet, though, would have me ready to fight for a potato. I take red yeast rice powder for my cholesterol with some good results.

    • Darlene Sabella profile image

      Darlene Sabella 

      8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

      Now this is a really good article, so well written and detailed information. I have this problem, but again I have everything...good for you on your 30 day challange, I am just finishing mine, one more to go. Good luck and thumbs up...

    • prettydarkhorse profile image


      8 years ago from US

      Now I understand more about cholesterol, Thanks sandy, I like that you gave a sample diet as well, Maita


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