Nobody denies the link between cholesterol & diet, but with so much emphasis being put on eliminating cholesterol from the diet, taking steps to lower cholesterol can seem like too great a sacrifice. The reason for this misconception is a lack of understanding about cholesterol and the simple things you can do to keep it under control. You can lower cholesterol without having to go on a spartan diet or resorting to medications. Here's how.
What is Cholesterol?
First of all, cholesterol is not a dirty word. It is a fat (lipid) naturally produced in the liver that is necessary for normal, healthy body functioning. Have you ever wondered how sunlight converts to vitamin D? Cholesterol is responsible for that and a number of other important bodily functions.
Cholesterol is transported through the body by proteins. Together, the "fat" and proteins are called lipoproteins. There are three types of lipoproteins, only one of which is "bad" cholesterol:
- Low density lipoprotein (LDL) is the one that gets the "bad" label. Actually, it is only bad for us when levels of LDL get too high.
- Higth density lipoprotein (HDL) is often referred to as "good" cholesterol because it removes LDL from body cells and transports it back to the liver, where it is processed and eliminated from the body.
- Triglycerides are the visible fats that accumulate on the body. The body stores them until they are needed to provide energy when food is not available.
Cholesterol and Diet
When you look at our modern diet, so rich in fatty foods, it's little wonder that high cholesterol and diseases associated with it have risen to such alarming levels in developed countries. A typical meal such as a hamburger and french fries washed down with a soft drink and followed up with a rich dessert contains enormous amounts of bad cholesterol (LDL) and virtually no good cholesterol (HDL). The trick to controlling cholesterol is in achieving balance by reducing consumption of LDL laden foods and increasing HDL foods.
Bad Cholesterol Foods to Avoid
An easy way to avoid bad cholesterol is to identify where it is found in the foods we eat. LDL is found in saturated fats. The "saturated" in these fats refer to their chemical bonds. You can easily see those chemical bonds: any fat that is saturated becomes hard or waxy looking at room temperature. Some of those we see the most include:
- Butter
- Margarine
- Animal fats
- Cheese
- Sugar
Other sources are more well-hidden, but still lurk beneath the surface. Most processed foods contain high levels of LDL, for example, as do processed grains. Saturated fats also occur in many natural foods that most nutritionists consider to have more health benefits than drawbacks and many foods that contain saturated fats also contain unsaturated (HDL) fats. As a general rule, most dietitians agree that the more highly processed a food is, the more bad cholesterol it is likely to contain. A fast food hamburger is likely to have far more LDL than a burger grilled at home over a BBQ, for example.
It is important to remember that our bodies need some LDL. Eliminating it entirely from the diet isn't the goal: reducing it is. How much it should be reduced depends on the individual's dietary habits and current cholesterol levels.
Good Cholesterol Foods to Look For
Red meat has gotten a bad reputation, but studies have shown that it is the fat in red meat, not the meat itself that is the culprit. In a recent study, participants who simply switched to lean beef lowered their cholesterol levels by 10%. However, if bad cholesterol is a problem, the best way to overcome it is with LDL fighting, HDL rich foods. According to studies, these are some of the best:
- Almonds lower LDL levels while at the same time giving high levels of vitamin E, an essential mineral that is lacking in most of our diets, especially men.
- Pistachio nuts are LDL's worst enemy and are packed with antioxidants, as well. This makes them potent "medicine" in the fight against cardiovascular disease.
- Switch from foods containing processed grains (like packaged cereals, for instance) to foods that contain unprocessed grains, which actually fight bad cholesterol. Oats and barley are said to be 2 of the best, so why not switch from packaged cereals to oatmeal for breakfast?
- The unsaturated fats found in olive oil, sunflower oil and other vegetable oils contain LDL fighting HDL.
- Soy protein is a complete protein that is used as a meat replacement by vegetarians. Soy is completely cholesterol free. A 2010 study showed that replacing foods with high in saturated fats with soy products can reduce cholesterol levels by 8 to 10 percent.
- Tomato products such as tomato juice and tomato sauce seem to be one food source that retains its health giving properties even after processing. According to numerous studies, including as little as a glass of tomato juice and a few tablespoons of tomato sauce in the diet can drastically reduce LDL levels.
Now that you know a little bit more about cholesterol & diet, you know there's no reason to panic. It is a good idea to have your cholesterol checked periodically, so why not conduct a "study" of your own (after consulting your doctor first, of course)? If your cholesterol levels are elevated, try substituting some LDL foods with foods from the HDL group and see if it makes a difference. You might be amazed.
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