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Cholesterol Lowering Diet

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The word “diet” comes from the Latin word “diatea” and the Greek word “diaita,” which mean “way of life” or “regimen.”

However, it does not necessarily mean that diet is something one does for two or three months and then stops. It is actually the way one eats always.

That is what most health experts want their patients to think when the word diet comes into their mind because this is the only way people will succeed in losing weight as well as lowering toxins in the body such as bad cholesterol or low-density lipoproteins (LDL).

Most people think that cholesterol is very bad. Well, it is but not cholesterol in general. That is because cholesterol is further classified into low-density lipoproteins (LDL) or the bad cholesterol and the high-density lipoproteins (HDL) or the good cholesterol.

It is highly recommended that in order for the body to shun away from heart diseases, particularly coronary artery diseases, it is best to maintain a low level of LDL and a high level of HDL.

Not all Fats are Created the Same

Most Americans eat a typical modern diet. Over half of them end up sick with high blood cholesterol or hypertension. Why?

The foods people eat are divided into three basic categories—carbohydrates, fats, and proteins. Proteins are found in their largest concentrations in animal foods such as meat, fish, fowl, eggs, and cheese. They are also found in vegetables, foods such as nuts and seeds, and in high-protein legumes such as beans.

Fat comes in many varieties but exists in almost all animal foods and in many vegetables. They differ according to their sources. Here are the basic on dietary fats:

1. Saturated fat

Solid fats that are found in meat and dairy products and vegetable oils. They are associated with high LDL (bad) cholesterol levels

2. Unsaturated fat

Either polyunsaturated, such as safflower oil, or monounsaturated, such as olive oil. Fish and seafood are good sources of unsaturated fat. These types of fats, polyunsaturated in particular, have been shown to be effective in reducing total and LDL (bad) cholesterol levels.

3. Essential fatty acids

Fish and fish oils and certain seeds and nuts and their oils, such as canola, flaxseed, walnut, and soybean, are all good sources of omega-3 fatty acids, which have been heart-protective benefits and lower both triglyceride levels and blood pressure . Linolenic, alpha-linolenic, eicosapentaenoic, and docosahexaenoic acids are all essential fatty acids.

4. Dietary cholesterol

Cholesterol is present in food that comes from animals, including poultry, fish, eggs, meats, and dairy products.

5. Transfat acids

These fats are frequently used in baked foods and other processed foods. They are transformed into more “solid” form by combining hydrogen.

Although monounsaturated and especially polyunsaturated fats can be helpful in lowering LDL and triglyceride levels, they should still be eaten in moderation. Fats have twice the calories of protein and carbohydrates, or that is approximately 9 calories per gram versus 4, and too much of any kind will widen your waistline, guaranteed.

Dietary Measures

Soluble dietary fiber may also help lower cholesterol levels. Soluble fibers, which are found in fresh fruit, cereal grains, vegetables, and legumes, enhance the excretion of metabolized cholesterol.

The ability of the fiber reduce serum cholesterol continues to be investigated. Intake of at least 20 to 30 grams of fiver each day is recommended.

Consequently, an ideal cholesterol lowering diet should consist of the following measures:

1. Total fat should have 25% to 35% of the total calories, with less than 7% saturated fats, maximum of 10% polyunsaturated fats, and up to 20% monounsaturated fats.

2. Carbohydrates should be 50% to 60% of the total calories

3. Fiber should be 20 to 30 grams per day

4. Approximately 15% protein from the total calories should be present

5. Intake of cholesterol should be less than 200 mg in a day.

However, these recommendations may need to be adjusted to match the individual patient who has other nutritional needs, such as the requirements for pregnancy or diabetes.

To assist in following the appropriate cholesterol lowering diet, the individual should be referred to a dietitian. Other cholesterol lowering diet recommendations are weight loss, cessation of tobacco use, and increased physical activity.

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