If your doctor has recommended a low cholesterol diet to you, you may be wondering about dietary changes you'll need to make.
It helps to have an understanding about cholesterol and how it impacts on the human body.
A Look at Cholesterol
- Cholesterol is a waxy substance found in the bloodstream and in body cells
- Approximately 80% is made by the body
- The rest comes from diet
HDL (Good)
- High-density lipoprotein travels in the bloodstream, picking up cholesterol and transporting it to the liver where it is broken down and later excreted from the body
LDL (Bad)
- Low-density lipoprotein may attach to the arterial wall, creating plaque, which could create a blockage that results in a heart attack; or, if it were to block capillaries in the brain, a stroke could result
Certain fats and foods we consume contribute to high cholesterol and this is why a low cholesterol diet may be recommended.
- Saturated fats are known to raise blood cholesterol levels. They are found in animal products: butter, whole milk, cream, cheese, ice cream, and in the fat surrounding or marbling meat.
- Vegetable fats: coconut oil, cocoa butter, palm kernel oil, and palm oil are a source of saturated fat. These fats lurk in baked goods, in nondairy whipped toppings, and in coffee creamers.
When an unsaturated fat undergoes the process of hydrogenation (to harden it), it changes to a trans-fatty acid, which can increase LDLs and decrease HDLs. Hydrogenated margarine is one such product.
- Reducing saturated and hydrogenated fats is a crucial step in a cholesterol diet
Dietary Cholesterol
- Even if a food is low in fat it might be high in cholesterol
- A low cholesterol diet entails choosing foods that contain little or no cholesterol
A Low Cholesterol Diet
- Increase your consumption of breads and pasta, rice, grains and cereals, nuts and seeds, garlic, vegetables, and fruits
- Choose heart healthy oils (polyunsaturated and monounsaturated) such as vegetable, seed, fish or olive oils for a healthful and heart-friendly cholesterol diet
By embarking on a common sense low cholesterol diet, you can do your part to safeguard your health.
