Cholesterol, made by your liver, is carried and delivered throughout your body via your body's cells. Cardiovascular disease, which is very harmful, can result when unused, excess cholesterol begins to stick to and build up on the walls of your arteries.

When you review cholesterol lowering diets, you need to keep in mind your body's need for some cholesterol. Even though cholesterol is not healthy, it does help with some necessary functions in the body. The key to maintaining a good diet is moderation of bad cholesterol and some consumption of good cholesterol.

In the year 2002,it was suggested by the American Heart Association that one should eat at least 2 servings of fish a week. This is because fish is an excellent source of protein and omega 3 fatty acids. It has been shown that Omega 3 fatty acids reduce levels of LDL cholesterol, and raise HDL cholesterol. Omega 3 fatty acids are also recognized for its triglyceride-lowering effect. Hence, fish is an indispensable part in any diet plan to lower high cholesterol.

Oatmeal and oat bran are known to be rich in soluble fiber. Soluble fiber a type of fiber that lowers the bad Low Density Lipoprotein, also known as LDL cholesterol, without lowering the good High Density Lipoprotein, also known as HDL cholesterol. It's been said that you can decrease LDL cholesterol by close to 5 percent if you have five to ten grams of soluble fiber a day. This makes oatmeal and oat bran essential in any diet plan to lower high cholesterol

Nuts house a multitude of beneficial substances that aid in the processes of the body: antioxidants (Vitamin E, selenium), phytonutrients, fiber, plant sterols and fat. It should be noted that the fats are mostly mono- and polyunsaturated fats which have studies have shown reduce LDL "bad" cholesterol.

The FDA ruled out - in 1999 - that soy is a great benefit for a healthy heart, in heart health diet reviews and cholesterol redution studies. But after that, its great benefits have been contested, and now the AHA Nutrition committee no longer recommends eating soy to lower cholesterol. Although soy is not in every diet to lower high cholesterol, it is said that it is still able to reduce bad LDL cholesterol by 3%.

Plant sterols are found in plants which can powerfully block cholesterol absorption. Studies that you can encounter a 10 to 15 percent drop in LDL cholesterol levels by eating two servings of sterols-fortified foods daily. The National Cholesterol Education Program recommends that people who have high cholesterol eat 2 grams of plant sterols a day.

Plant sterols can be found in sterol-fortified foods such as salad dressings, orange juice, and margarine spread. They normally have at least a gram of plant steols per serving, but you should always read the labels for precise details on portion size and usage direction. Also, plant sterols are only recommended for people with high levels of LDL cholesterol, so they may not be right for you.

 

Source: Mark Green