Low Cholesterol Diet

Cholesterol is present in every cell of the body and used to make healthy cells and some vital hormones.



Certain level of cholesterol is desired in the body but excess cholesterol in the body can cause fatty deposits in the blood vessels which can make blood flow to the arteries difficult. This can increase the risk of some major diseases like heart diseases and stroke. A high level of cholesterol is largely preventable and treatable with the help of a healthy diet, regular exercise and sometimes medications.

Diet for lowering cholesterol
To improve your cholesterol levels and to get the numbers down, certain lifestyle changes such as losing excess weight, eating healthy foods (diet to lower cholesterol), and increasing your physical activity is very important. If you smoke, then quit if possible. The following points emphasized below will act as a part of a healthy cholesterol lowering diet which will help to decrease your cholesterol levels.

• As cholesterol is related to fats it is important to cut down the amounts and certain types of fat you eat which can raise your cholesterol. These can be done mainly by limiting the amount of saturated fats and trans fats in the diet. Polyunsaturated fats and monounsaturated fats found in olive oil, peanut oil and canola oil along with some nuts like almonds and walnuts is a healthier option for a lower cholesterol diet. Trans fats found mainly in bakery foods like cakes, pastries, cookies, and other snacks where margarine is used is particularly worst for your cholesterol levels and low cholesterol diets. So try and cut down these foods as they not only increase your LDL cholesterol, but also decrease your HDL cholesterol. Learn to read the food labels; foods which have partially hydrogenated oil (that is a trans fat) should be avoided.
• Limit your dietary cholesterol to no more than 300 mg per day (200 mg if you are heart patient). Make wise choices like whole grains and its products, oatmeal, oat bran, whole fresh fruits and vegetables as a part of low cholesterol diet. These foods will provide both – most of the essential nutrients and dietary fiber. The latter is believed to play an important role in decreasing the cholesterol levels.  
• Choose fish like tuna, halibut and cod instead of red meat and skinned poultry as they contain less total fat, saturated fat as well as cholesterol.
  
  
  
  Also fish like salmon, herring, and mackerel are rich in a healthy fat – omega3 fatty acid which plays an important role in promoting good heart health.
• Quit smoking if you smoke as this can decrease your HDL levels significantly. It can not only help to regularize your blood pressure but also decrease your risk of heart disease significantly.
• Exercise regularly as this can help to improve your cholesterol levels. Brisk walk for 30-40 minutes daily is considered best, with your specialist’s confirmation.
• Some natural products containing some herbs have been proved to reduce your cholesterol levels; for example garlic, fenugreek seeds, barley, artichoke, blond psyllium, oat bran, sitostanol and beta-sitosterol. However before starting any medications or herbal supplements or cholesterol lowering diets consult a health care professional or a specialist for correct guidance.