Natural Cholesterol Reducing Diet Plans

High cholesterol is a condition that doesn't happen overnight. It takes years of poor eating habits and a lack of physical activity. Once cholesterol is high, it can be reversed, or at least lowered, by following a healthy diet plan.

Significance

• Heart disease takes more lives every year than any other disease. This is the direct result of high cholesterol. When cholesterol levels are high, a buildup of a fat-like substance called plaque sticks to the walls of the arteries. This, in turn, causes them to harden and ultimately to become blocked. The end result is a heart attack. A great way to stop this from happening is by reversing the process and engaging in a cholesterol-reducing diet.

Function

• Cholesterol is made of low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL cholesterol is the bad one, and HDL is the good one. The idea of a cholesterol-reducing diet is to lower the LDL level and raise the HDL level.

Features

• The main features of a cholesterol-reducing diet are to eliminate certain foods from the diet and add other foods to the diet. The foods that should be eaten are low in saturated fats, low in trans fats and high in healthy fats, especially Omega 3 fatty acids. Foods that should be avoided are deep-fried foods, highly processed foods, commercial baked goods and foods naturally high in cholesterol. Foods should also be prepared without excessive amounts of oil, butter, cream and cheese. Here are some examples of good and bad options.
  Good: seeds, nuts, olive oil, flaxseed oil, salmon, mackerel, herring, low-fat dairy products, fruits, vegetables and lean meats.
  Bad: ice cream, doughnuts, french fries, organ meats, processed meats, eggs, butter, whole-fat dairy products and high-fat meats, especially the skins.

Identification

• Drinking moderate amounts of alcohol on a daily basis has been known to bring a wealth of benefits to the body. One of these is a reduced risk of heart disease. The general recommendation from the Mayo Clinic is one to two drinks of alcohol a day.

Considerations

• Be sure to follow a cholesterol-reducing diet strictly, especially when eating out. For example, even though chicken breasts are good for you, they lose their healthful status when prepared in grease, butter and creamed sauces. Never be afraid to ask the waiter how items are prepared or to ask for healthier preparations.

Benefits

• A cholesterol-reducing diet comes with benefits other than just lowering cholesterol levels. In some cases, following a healthy diet will lead to the reduction or even elimination of medication. This can save money as medications are not cheap, especially with no insurance. A healthy diet can also reduce or eliminate harmful side effects brought on by medications.

Expert Insight

• Try to incorporate a good amount of fiber in your diet. Good sources include fruits, vegetables, whole grains, oatmeal, oat bran, beans and peas. According to the American Heart Association, these foods have been known to lower blood cholesterol. Adults should get between 25 and 35 grams of fiber per day.

  Get some daily exercise. According to the American Council on Exercise, 20 to 30 minutes of moderate exercise a day can help reduce cholesterol 10 to 20 percent in three to four months.