Diet to Lower Cholesterol

Cholesterol is required by the body to insulate nerves, make cell membranes, and produce certain hormones.It is produced by the liver and other organs and also comes from our diets through the foods we eat, such as meats, fish, poultry, and dairy products.There are two types of cholesterol: the good is called high density lipoprotein (HDL), and the bad is called low density lipoprotein (LDL).If your doctor has told you that you have high LDL cholesterol, he will most likely recommend that you try a diet to lower cholesterol before putting you on cholesterol lowering medication.

When cholesterol levels in your body consistently stay above the normal, healthy range, cholesterol is left behind in your arteries.After a few years this cholesterol becomes hard and waxy and is called cholesterol plaque, which can reduce or block blood flow.The body's organs become damaged when they do not receive proper blood flow bringing them the oxygen and nutrients they need to function properly.This can lead to heart attack or stroke.

Cholesterol comes from two sources: genetics and diet.We obviously cannot control our genetic makeup, but we certainly can control our diet.Diets that are high in fatty meats, dairy products, and processed sugar will often lead to high cholesterol levels regardless of genetics.The combination of a family history of high cholesterol and a poor diet is a recipe for disaster.

It is very important that you take your cholesterol levels seriously.If your doctor has recommended that you diet to lower cholesterol, start right away.In reality, if a modified diet is going to be enough to lower your cholesterol, you will see the results after only two weeks.If after two weeks your cholesterol levels are still high, you may require medication as well.

One of the best diet plans that is most frequently recommended to patients by their physicians is the DASH Diet.
The DASH Diet:

The DASH diet is rich in vegetables, fruits, and low or nonfat dairy products.It also includes whole grains, like wheat and oats; lean meats; fish and poultry; and nuts and beans.It not only is designed to lower cholesterol but also to lose and maintain weight.It is considered a very healthy way of eating for any individual, regardless of health conditions.Most people can adjust to the DASH diet in a way that meets their lifestyle and food preferences.

The DASH diet helps to eliminate saturated fat from the diet, which is the main source of food related bad cholesterol.It is also designed to lower blood pressure by providing a wide array of key nutrients such as potassium, magnesium, and calcium.Additional benefits are often seen by lowering sodium contents in your foods as well.

The DASH diet food list includes items like the following:

Egg whites or egg substitutes
Lean meats; avoid skin, organ meats, fatty red meat, port, duck, and goose
Fiber rich veggies, including broccoli, celery, and cauliflower
Dark green or dark yellow veggies
Whole-grain breads like wheat or oat
Fruits, especially citrus fruits
Tuna packed in water, not oil
Skim or one percent milk
Low-fat or fat free cheese, yogurt, and cottage cheese
Sesame, sunflower, or pumpkin seeds; avoid nuts or use them sparingly
Fresh fruit juices, not sugary ones
Whole grain cereals, especially oatmeal
Vegetable oils high in polyunsaturated fat; no animal fats
Nothing fried, chocolate, or sugary
Soft margarine; no butter

When eating a proper diet that restricts total fat, saturated fat, and calories, you should be able to reduce high cholesterol levels by around 30 percent!A diet rich in fiber, loaded with vitamins and minerals, and low in saturated fat is a healthy way to eat for the entire family, whether dieting to lower cholesterol or not.