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Diets Low In Cholesterol

23-Apr-2009 by healthyeating

High Fat Diet

Cholesterol has become a very familiar word these days since high cholesterol means health related issues such as increased risk for heart attack, stroke, and other cardiovascular conditions. Cholesterol can be controlled by altering your diet - you can lower the low density lipoprotein which is also known as bad cholesterol and can raise high density lipoprotein known as good cholesterol.

List of Low Cholesterol Foods to be included in our diets:

Flavonoids:
Flavonoids are phytochemicals that are important in the blockage of LDL cholesterol and increases HDL cholesterol with ensures the optimal artery functionality. These flavonoids are also rich in anti-oxidants. It ensures the optimal functioning of blood vessel.

Green tea:
Green tea contains flavonoids. It is recommended to have at least two cups of green tea daily.

Red wine:
Another good source of flavonoids is red wine. Daily you can have a glass of red wine, but not more than that. But, if you don't drink alcohol, red grape juice is another good option for your health.

Vegetables and fruits:

Spinach, kale, broccoli, squash, berries, cherries, and plums are some of the vegetables having high flavonoid content. You should have apples and oranges as well. It is said that eating two apples a day can lower your cholesterol as much as 16 percent.

Dark chocolate:
Dark chocolate has 65% more anti-oxidants as compared to white or milk chocolate. But, it also has high-calorie, high-fat contents, limit your portion size.

Fibrous foods:
Soluble fibers bind up cholesterol in the gastrointestinal tract, and allow it to be eliminated with the stool. It also slows down the liver’s cholesterol manufacturing.
Beans, fruit, and oats are good source of soluble fibers. We should always have 25 and 30 grams of fiber a day. Of that, 25 percent should be soluble fiber. Insoluble fibers don't seem to have an effect on blood cholesterol, though it is an important aid in normal digestive functioning. Whole-wheat breads, cabbage, beets, carrots, and cauliflower are rich source of insoluble fibers.

Healthy fats:
Researchers suggest having a significant amount of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) in our diet

Nuts:
Nuts are a good source of MUFA and PUFA and they help in lowering the cholesterol level. Almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, and walnuts are the rich source of MUFA and PUFA. They are high in healthy fat, though; the portion size should be limited. 1.5 ounces a day is the recommended amount of nuts. It is highly suggested that the cholesterol-lowering benefits of nuts are most effective when they are eaten in place of high-fat snacks.

Fatty fish:
Mackerel, tuna, trout, and salmon are a rich source of omega-3 fatty acids and contain polyunsaturated fats, which are important in lowering the cholesterol level. In addition, omega-3s can also help in lowering blood pressure by reducing triglycerides (fats that circulate in the bloodstream). These omega-3 fatty acids also work as an anti-inflammatory agent and they have been preventing or reducing the symptoms of arthritis, migraines, menstrual cramps, and asthma.
Leafy green vegetables like spinach and kale; proteins like tofu, lamb, and grass-fed beef; and flaxseed, Brazil nuts, and canola and soybean oils are also other omega-3 fatty acid rich foods.

Olive oil:
Olive oil is a rich source of antioxidants that can help keep arteries clear of plaque buildup. But the portion size matters a lot because 1 tablespoon has almost 120 calories. So, try to stick to extra-virgin olive oil.

Additional cholesterol lowering foods:
Other than the above mentioned food, try to include yogurt, soy protein, potassium, and Psyllium (a type of seed) in your diet also. Psyllium is 14 times more soluble fiber containing food as compared to oat bran and is found in cold cereals.