A PROPER DIET FOR HIGH CHOLESTEROL IS EFFECTIVE

Following a diet for high cholesterol is one of the best things that you can do to reduce your risk of heart disease. Research has clearly demonstrated that the number one factor in elevated cholesterol levels is the food we eat.

This is because of the way the body produces cholesterol. Cholesterol isn't a problem in itself - it is a natural substance, made in the liver, that we need for key processes such as making hormones and producing energy. There are two types:

High-density lipoprotein (HDL): This is what is often referred to as good cholesterol

Low-density lipoprotein (LDL): Often called bad cholesterol

Why do we call one good and the other bad? The reasoning behind this is based on the job they do. HDL has a useful function, reducing cholesterol by taking excess amounts back to the liver. It thus helps to protect against arteriosclerosis (hardening of the arteries) by removing excess cholesterol.

LDL, however, while doing its job (transporting cholesterol around the body) is a key indicator of cholesterol levels. If our LDL is high and your HDL low, it means that more cholesterol is being produced than the body can deal with. This excess cholesterol will therefore be dumped in the arteries, blocking them up and causing heart disease and strokes.

Thus when people refer to high cholesterol levels they are usually talking about a high ratio of LDL to HDL. The aim of a diet for high cholesterol is therefore to slow down the production of LDL (the bad stuff) and increase the production of HDL. So what might you expect to find in a diet for high cholesterol?

Reducing LDL Levels:

The main culprit in raising LDL levels is saturated fat. When we eat a lot of saturated fat it stimulates the liver to produce more cholesterol. The more saturated fat you eat, the more cholesterol is released into the bloodstream. Eventually the HDL becomes overwhelmed and the excess cholesterol is dumped in your arteries.

• Dairy foods (whole milk, ice cream, cream, butter)
• Fatty red meats
• Cheese (hard cheeses are the worst)
• Processed meats (sausage, salami, hot dogs, bologna)
• Desserts (cookies, cakes, pastries)
• Potato chips and most fried foods

A quick look down that list makes it apparent that fast food - a staple diet item for most Americans - is a major problem. A double cheeseburger and fries could easily supply 5 DAYS worth of saturated fats in just one meal.

This is a big change for many people. The secret is to look at the little steps that you can take to gradually improve your diet.

There are also foods that actively help reduce LDL levels and increase HDL levels. These include fruit and vegetables (packed with vitamins, minerals and fiber), beans, oatmeal, and nuts and seeds.

Some suggestions:

Eat more vegetables, fruit and grains.

You don't have to quit your favorite foods completely, but you do need to eat them less frequently

Trim visible fat, and remove all the skin from poultry.

Use processed meats sparingly (salami, bologna, sausage)

Reduce milk consumption, and drink skim or 1% milk

Eat less cheese

Cut down on extra sources of fat, such as salad dressings and butter

Finally, look at how you cook - instead frying try grilling or baking your food.