Cholesterol lowering foods

 What is Cholesterol?

It is a waxy fat-like substance found in the cells of our body, made by the liver.  Our body needs cholesterol for heart health, to make hormones for the synthesis of Vitamin D and proper functioning of the digestive system.

Which foods contain Cholesterol

 Red meats, organ meat, dairy products. Eggs 

How much Cholesterol is required for adults

 A study by Mayo Clinic suggests 200mg/dl is a good level.  There is no proven fact that dietary cholesterol is bad for cardiovascular disease.

However high cholesterol in the  Blood is a high risk for heart patients.

Cholesterol is broken up into:

HDL. High-density Lipoprotein

This is the"good" cholesterol, it helps remove bad cholesterol from the bloodstream. Higher levels of cholesterol are associated with a low risk of heart disease.

LDL low-density Lipoprotein: 

This is bad cholesterol and it sticks to our bloodstream narrowing the blood vessels through which the blood flows. Sometimes a clot forms and it restricts the flow of blood, causing a heart attack.

Triglycerides

High levels of triglycerides also cause heart disease, when we eat, our body converts unused calories into triglycerides.

Calories from high carbohydrate foods may lead to high triglycerides. Dietary changes and exercises should be a regular part of your lifestyle changes to lower cholesterol levels.

Foods that raise HDL

• Dark Chocolate 
• Blueberries.            
• Avacado.                   
• Poultry.                 
• Dates.                
• Whole grains.       
• Oatmeal
• Salmon
• High fibre cereals
• Yoghurt
• Almonds
• Flaxseeds
• Chickpeas
• Redwine
• Raspberries
• Walnuts

Low cholesterol diet plan:

Foods that can be replaced:

• Red meat, shellfish, sausages skinless chicken 
• Butter Margarine,  virgin olive oil, seed oils
• Whole milk Non-fat milk /Soy milk
• Cured cheese low fat cottage cheese/Tofu
• Industrial cakes&pastries whole grain baked goods 
• Chocolate&pastries molasses, honey, fruits.

                                     

  Note:

Vegetables and fruits are a very good source of dietary fibre and we should at least eat 4 servings of fruits and vegetables, throughout the day.

vegetables and fruits do not contain cholesterol.

         

Myths associated with Eggs:

• Eggs are a good source of nutrients and saturated fats. 
• They raise the HDL
• You can safely eat an egg every day