Diet To Clear Arteries From Cholesterol

Cholesterol is a fatty steroid transported in the blood of all animals. It is a vital component of cell membranes, where it maintains membrane structure and permeability. But too much cholesterol in the bloodstream can build up in the walls of our arteries, a condition called arteriosclerosis. Adjustments to your diet can help clear arteries of cholesterol, reducing the risk of heart attack or stroke.

HDL and LDL

• HDL (high density lipoprotein) and LDL (low density lipoprotein) carry lipids and proteins around the bloodstream. They play a major part in the maintenance of cholesterol levels in our blood. HDL carries cholesterol from arteries back to the liver, reducing fatty buildup in a process known as reverse cholesterol transport. Conversely, LDL transports cholesterol from the liver to other areas of the body, including our arteries. This is why they are known as "good cholesterol" and "bad cholesterol," respectively. To protect against high-cholesterol problems and heart disease, it is recommended that HDL levels should be maintained above 60mg/dL and LDL levels should remain under 100mg/dL. HDL and LDL levels can be balanced with a combination of healthy diet and lifestyle.

Healthy Choices

• What you eat has a direct influence on your cholesterol level. The first thing you need to do is examine the fats in your diet. Saturated fats and trans fats raise both your LDL level and overall blood cholesterol level. These are often found in margarine and commercially produced cookies and snacks. Eliminate trans fats from your daily diet. Choose healthier fats such as monounsaturated fats--found in olive, peanut and canola oil, and walnuts and almonds.

  Limit your intake of cholesterol. Aim for less than 200 mg of dietary cholesterol per day. Sources of cholesterol include egg yolks, organ meats and whole milk products. Steer clear of eggs, and substitute lean cuts of meat and skim milk instead.

  Load up on fruits and vegetables. These are rich in dietary fiber, which can help lower cholesterol levels. Experiment with vegetarian soups, stews and stir-fries to boost your veggie intake.

  Choose whole grains, as various vitamins found in whole grains encourage heart health. Opt for whole wheat breads, pasta, flour and brown rice.

  Choose healthy fish. Some varieties of fish such as cod and tuna have less saturated fat and cholesterol than others.

  If you smoke, stop immediately. Quitting can improve your HDL cholesterol level and reduce the risk of heart attack and stroke. Within one year of quitting, your risk of heart disease will be reduced by half.

  Consume alcohol in moderation. Doctors say no more than one drink a day for women, and one to two drinks a day for men.