Choosing a Diet to Lower Your Cholesterol

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.

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.

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.

BREAKFAST

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

LUNCH

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

DINNER

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.

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.)