Diet for People With High Cholesterol

Contrary to popular belief, cholesterol is not a form of fat, but a complex solid alcohol, known as sterol. Cholesterol is needed metabolically by the body to make hormones, vitamin D and other substances that help in digesting food. However, it is not an essential element of our diet since our liver manufactures it from glucose and fats. Cholesterol travels through the bloodstream in combination with protein, a complex known as lipoprotein. The two most common forms of these lipoproteins in the blood are LDL's (low-density lipoproteins) and HDL's (high-density lipoproteins).

Diet

• The HDL's ("good" cholesterol) carry the excess cholesterol to the liver from where it is discarded. The problem arises when the LDL's ("bad"cholesterol) increase, as they are responsible for the deposition of plaque on the artery walls, leading to heart diseases. Maintaining a low-fat, low-cholesterol diet is hence crucial for the management of the disease.
  In May 2001, the National Cholesterol Education Program (NCEP) released guidelines for people with high cholesterol, endorsed by the American Heart Association. These guidelines, known as Therapeutic Lifestyle Changes (TLC), recommend less than 200 milligrams of cholesterol and 2400 milligrams of sodium per day, regardless of the total calorie intake. It emphasizes eating just enough calories to maintain a healthy weight, and consuming only 25 percent to 35 percent calories from fats, and only seven-percent calories from saturated fats.

Daily-Food Intake

• Limit meat intake to five ounces per day. Choose leaner cuts. Eat chicken and turkey without skin. Consume omega-3 fatty acid containing fish like salmon, herring and tuna. Trim away all visible fat before cooking, and pour off fat from browning beef. Try meat alternatives like tofu or dry peas as well.
  Egg yolk contains around 213 milligrams of cholesterol, which is pretty high. So eat only two egg yolks per week. Be careful while eating bakery products that contain egg yolks, too. Substitute eggs with other ingredients in baked foods, if possible. Egg whites are cholesterol free, so you can eat them as much as you desire.
  Always choose low-fat milk or milk products. Do not have more than two-to-three servings of milk or its products, as they are high in saturated fat and cholesterol. Buy cheese containing less than three grams fat per ounce, and low-fat or nonfat yogurt. Prefer frozen-milk products like ice cream, low-fat desserts and frozen yogurts, as they have less saturated fats.
  Limit fats and oil intake to less than six-to-eight teaspoons per day. Avoid lard and butter as they are saturated fats. Increase use of unsaturated fats like canola, olive, peanut, safflower and corn oils. Prefer margarine in daily use as it contains plant sterol or stenol esters that lower cholesterol. Be careful of trans-fat containing foods.
  Increase intake of grains, especially whole grains to at least six servings per day as they contain fiber. Fiber is said to have cholesterol-lowering effects. Buy dry cereals as they are generally low in fat. Avoid high-fat and sweet bakery products. If you have high triglycerides or low HDL levels, be careful not to increase your carbohydrate intake to more than 60 percent of the total calories per day.
  Fruits and vegetables have no cholesterol and most contain very little fat. Make sure to have at least two-to-four servings of fruit, and three-to-five servings of vegetables every day. Serve fresh fruits as desserts. Keep them easily accessible at home, and snack on fruits rather than junk food. Try vegetable casseroles for a main dish, or add more vegetables along with meat dishes.
  Cut back on sweets and desserts. Choose low-fat options instead.