Cholesterol Diet: get started
If you’re among the 98 million Americans who struggle with high cholesterol, than perhaps the time has come to consider a low-cholesterol diet. Reducing saturated fats in your diet while increasing your intake of foods rich in soluble fibers can have a more significant impact on your cholesterol levels than even the leading prescription medications. Eating a low-cholesterol diet doesn’t cost anything extra. All you need is to be aware of what you’re buying the next time you go to the grocery store.
How does saturated fat affect high cholesterol?
Numerous studies have shown that foods high in saturated fat can increase the amount of bad cholesterol in a person’s body. There are two types of cholesterol: high-density lipoproteins (good) and low-density lipoproteins (bad). When people consume foods that are high in saturated fats, the body reacts by increasing its production of low-density lipoproteins, which can build up in the arteries and eventually lead to cardiovascular disease. Replacing foods high in saturated fat with healthier alternatives will cause cholesterol deposits in the body to diminish over time.
Unfortunately, many popular foods in America are high in saturated fats. Breakfast foods high in saturated fat include bacon, sausage and egg yokes. Cream, half-and-half, cheese and sour cream are also high in saturated fats, as are products such as muffins, cookies and donuts. Many meat products are also high in saturated fats, such as fatty steaks and poultry with the skin on. Fried foods, processed foods and fast foods also fall into this category. In addition to being loaded with saturated fat, many of these food items are also high in cholesterol, which will only make your high cholesterol levels worse.
What is soluble fiber, and how does it help?
Soluble fiber is a type of dietary fiber, which is the portion of fruits and vegetables that cannot be digested by the body. Eating dietary fiber is beneficial because the fiber cleans out your digestive system as it passes through your body, promoting weight loss and digestive health. Soluble fiber is unique because it absorbs water and other substances – including cholesterol -- forming a gel-like substance as it passes through your body. The binding properties of soluble fibers prevent cholesterol from being absorbed in the body. Research has shown eating generous amounts of soluble fiber each day can reduce your cholesterol levels by roughly 18 percent.
Finding foods high in soluble fiber is easy. Fruits high in soluble fiber include plums, pears and prunes. Citrus fruits such as lemons, oranges, limes and grapefruits are also high in soluble fibers. Ideal vegetables include broccoli, carrots, chickpeas and brussel sprouts. Many cholesterol-lowering diets also include beans such as pinto beans, kidney beans and lima beans. Starting your day with a serving of oatmeal is a great way to inject your system with cholesterol-cleansing soluble fiber.
Fish and fatty acids
Seafood is a great alternative to fatty red meat if you’re embarking on a cholesterol-lowering diet. Whereas steaks contain cholesterol and saturated fats, many types of seafood contain omega-3 fatty acids which are shown to help reduce cholesterol levels and prevent against cardiovascular disease. At least two servings of fish per week are required to reap the full benefits of omega-3 fatty acids. The best kinds of fish to eat include trout, mackerel, salmon, tuna and herring. Frying or cooking your fish in vats of fat will negate any healthy affects of the fatty acids, so be sure to bake, broil, grill or steam any seafood you cook. Omega-3 fatty acids can also be obtained by eating ground flaxseed or canola oil, or by getting certain nutritional supplements.
Snack on walnuts and almonds
Walnuts, almonds and other nuts are shown to reduce cholesterol levels while also strengthening and revitalizing blood vessels and arteries throughout the body. Not only will this aid your low cholesterol diet, but eating walnuts and almonds can also help prevent against cardiovascular disease. Remember that nuts are high in calories, so be cautious not to eat so many that it contributes to weight gain. Many people use nuts to accent their meals in place of fatty substances like cheese, salad dressings or other toppings.
