The liver makes the majority of the cholesterol in the body, however dietary cholesterol plays a vital function in controlling all the cholesterol levels in the body. The levels include the complete cholesterol and the great and bad cholesterol. Good cholesterol, the HDL (high-density lipoproteins), secures the heart by helping to transport excess cholesterol from the arteries back to the liver for breakdown and disposal. On the other hand, the bad LDL (low-density lipoproteins) cholesterol builds up plaque that clogs the arteries and impedes typical blood flow. A low cholesterol diet should not only reduce the total cholesterol and LDL levels, it must likewise increase the HDL level at the very same time.
The primary sources of nutritional cholesterol are animal-derived foods rich in cholesterol and filled fats, such as body organ meats, egg yolk, butter and various other full-cream milk items. Trans fats (as those in deep-fried foods) and hydrogenated fats (as those in bakeshop products) are the other culprits. In a low cholesterol diet, you would replace saturated fats with polyunsaturated and monounsaturated fats such as oils of olive, canola, peanut, flax seed, sunflower, and so on.
Fats to Avoid
As far as trans fats and hydrogenated fats are worried, it is a good idea to avoid them as far as possible, meanings eliminating French french fries, crispies, cakes, cookies, pastries, and ice-creams from the low cholesterol diet menu.
Recommended Low Cholesterol Diet
Foods that should make an essential part of a low cholesterol diet should come from the following food groups:.
Cereals and grains: Whole-wheat bread, unpolished rice, and oats-based cereals are foods that are rich in fiber, which helps sweep away the bad LDL cholesterol from the blood. In a low cholesterol diet it is necessary to change white bread and various other fine-tuned, polished grains with whole-grain ranges.
Nuts and seeds: Nuts like almonds, peanuts, walnuts and seeds like flaxseeds are rich in antioxidants (such as vitamin E and selenium) and in good fats, called omega-3 fatty acids, which shield the heart by enhancing the HDL level. Nuts and seeds are also a rich source of fiber. The best way to include flaxseeds in a low cholesterol diet is by grinding them and sprinkling over grains and salads.
Fish: Non vegetarians can choose to have a fatty cold-water fish such as salmon or tuna two times a week to get a rich supply of omega-3 fatty acids.
Beans and vegetables: Beans, vegetables and lentils are rich sources of protein and fiber and are low in fat material. They make a perfect replacement for meats. Soy cheese (tofu) is another excellent meat replacement in a low cholesterol diet.
Fiber-rich foods: Foods like oats, barley, psyllium, apples, pears, prunes, kidney beans and Brussels sprouts are rich in soluble fiber, which acts like a broom to sweep out the cholesterol from the arteries.
Fruits and vegetables: Fresh vegetables and fruits are loaded with fiber, anti-oxidants, flavanoids and plant sterols, all of which assist lower cholesterol and raise HDL level. Some 8-10 servings of fruits and vegetables must be included in the day-to-day low cholesterol diet.
Garlic, onion: Some individuals believe garlic regulates liver functioning and liquefy the cholesterol deposits in the arteries. Others vouch that including simply half a raw onion in the everyday low cholesterol diet can reduce LDL level and boost HDL level.
Following a low cholesterol diet, with regular exercise, and cutting out on meats, full-cream milk products, deep-fried foods and bakery products, can go a long way in decreasing total cholesterol. Similarly, it reduces LDL cholesterol levels while raising the HDL level.