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Doctors and dieticians stresses on following a special diet chart to the people suffering from cholesterol problem. And if the disease is low-density lipoprotein or LDL, that is, the worst form of cholesterol, the person has to take extra care of his health and diet. A proper diet to lower LDL cholesterol must include food that contain lots of soluble fibre, polyunsaturated fatty acids, Omega-3 fatty acids, sterols or stanols, and soy protein.

The soluble fibre mentioned in a proper diet to lower LDL cholesterol is found in high percentage in oatmeal and oat bran. Foods like kidney beans, Brussels sprouts, pears, apples, barley, psyllium and prunes are also very rich in soluble fibres. These foods reduce the absorption of intestinal cholesterol by helping the body to excrete the dietary cholesterol and excess bile.

A proper diet to lower LDL cholesterol must have five to ten grams of fibre per day to lower the cholesterol by five percent. A person suffering from high cholesterol must consume one-and-a-half cups of cooked oatmeal that contains 4.5 grams of soluble fibre. Besides fibre, polyunsaturated fatty acids help to reduce blood cholesterol. These fatty acids, mostly found in walnuts and almonds, keep the blood vessels healthy, well oxygenated and elastic.

A proper diet to lower LDL cholesterol must include one-third cup of walnuts or almonds every day. This counts to about 240 calories or 20 per cent of the total calorie intake in a day. If consumed at a regular basis, these nuts help to lower cholesterol within one month.

In a proper diet to lower LDL cholesterol, it is very important to have omega-3 fatty acids that are mostly found in fish, and whale and seal meat. Apart from these sources, the other omga-3 fatty acids enriched vegetarian edibles are flaxseed, canola oil, walnuts and Soya bean oil. However this element is best found in fishes and fish oil. The highest carriers of these fatty acids are salmon, sardines, albacore tuna, mackerel, and lake trout.

A proper diet to lower LDL cholesterol must include baked or grilled fish that reduces blood clotting and blood pressure due to their ability to reduce triglyceride. Fat, especially trans and saturated ones are a big no-no for a cholesterol patient. Beside a controlled and healthy diet, regular exercises are also important. In case the cholesterol level shoots up, one must take proper medication.

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* Elevated cholesterol levels are very common in Western society and are one of the most important risk factors for cardiovascular disease (i.e. heart attacks and strokes) together with smoking, high blood pressure, a family history of heart disease and diabetes.

* In the next few articles we will look at cholesterol metabolism and what foods have a harmful or helpful effect on cholesterol levels.

* Contrary to popular opinion cholesterol is an essential nutrient for good health – it is a vital component of cell membranes, bile acids, Vitamin D and sex hormones.

* Cholesterol is transported around the body bound to proteins:

i) HDL (high density lipoprotein or ‘good cholesterol’) – transports cholesterol from tissues back to the liver for disposal (equivalent to a vacuum cleaner). When LDL levels get too high, HDL cannot keep up and LDL levels rise to harmful levels.
ii) LDL (low density lipoprotein or ‘bad’ cholesterol) – transports cholesterol from the liver to the tissues.
iii) Other Types e.g. ‘ApoA’ and ‘ApoB’.

* Total Cholesterol = HDL + LDL + Other Types

* The harmful effects of cholesterol occur as the result of a process called oxidation. Whenever wood is burned, smoke is produced as a byproduct. Similarly whenever fuel is burned by our cells oxygen is utilized (hence the name ‘oxidation’) and toxic byproducts are formed e.g. free radicals. Free radicals are molecules of oxygen that are missing one electron and are highly unstable. It is estimated that every cell in your body (over 70 trillion) is subjected to 100,000 free radical hits per day – this causes cumulative damage to all cell structures, particularly cell membranes and DNA. If cholesterol (particularly LDL) becomes oxidized, it turns rancid – this sets up a chain of inflammation and damage ultimately resulting in a build-up of plaque within the walls of your blood vessels (a process known as atherosclerosis). This in turn predisposes to heart attacks and strokes. This is the main reason why elevated cholesterol levels are a risk factor for cardiovascular disease.

* Levels of cholesterol that are accepted as ‘normal’ in the Western world are much higher than levels found in healthy cultures (e.g. Asians).

* Every 1% reduction in total cholesterol levels results in a 2% reduction in risk for heart disease.

ANOTHER FAT – TRIGLYCERIDES

* Triglycerides are the main kind of body fat.
* Triglycerides make up 95% of the fats we eat.
* Most of the stored fat we carry in our bodies is composed of triglycerides.
* Triglycerides are also carried in the bloodstream – high blood triglyceride levels are a risk factor for cardiovascular disease (heart attacks and strokes) similar to high cholesterol levels.
* Triglycerides are the main type of fat found in animal products (e.g. meat, dairy and egg yolks).
* Depending on their chemical structure they are labeled saturated, monounsaturated or polyunsaturated. These have different effects on your health.

FOODS THAT HAVE A HARMFUL EFFECT ON CHOLESTEROL LEVELS

* 25% of your body’s cholesterol comes from dietary intake. All cholesterol comes from ANIMAL sources - the major dietary sources are meat, eggs (yolks) and  full-fat dairy products (milk, yoghurt, cream, ice-cream, butter and cheese). Other sources are seafood (e.g. shellfish, oyster, lobster, crab & shrimp) and organ foods (e.g. liver, kidney, heart and brain).

* The remaining 75% is produced in your liver. Because your body makes cholesterol on its own, limiting the amount of cholesterol in your diet is only part of the solution to managing elevated cholesterol levels.

* The component of food in your diet that has the biggest effect on blood cholesterol levels is SATURATED FAT - this is found in animal products e.g. meat, eggs (yolks) and full-fat dairy products (milk, yoghurt, cream, ice-cream, butter and cheese) and some plant products e.g. coconut and palm oils. Saturated fats increase the amount of LDL and the total amount of cholesterol in the bloodstream.

FOOD NUTRIENTS THAT HAVE A BENEFICIAL EFFECT ON CHOLESTEROL LEVELS:

FIBRE:

* Fibre is tough structural part of a plant that is not broken down during digestion - strictly speaking, fibre isn’t a nutrient because it isn’t absorbed into the body but is excreted largely unchanged. In spite of this, fibre is incredibly beneficial to our health.

* There are 2 types of fibre:

i) Soluble – as soluble fibre passes through the digestive tract it forms a gel-like material that traps cholesterol and prevents it from being absorbed into your body. Pectin is a particular type of soluble fibre that has other beneficial effects as well – it decreases cholesterol production in the liver. Studies have shown that increasing soluble fibre consumption from 4 grams a day to 7 grams a day can decrease your chances of dying from heart disease by 40%.

ii)Insoluble (‘roughage’) – insoluble fibre doesn’t break down in the body; it stays in the intestine and absorbs a lot of water thereby making stools bulkier and easier to pass. By speeding the transit time through the bowel it reduces the amount of cholesterol (and other harmful substances) that is absorbed.

Aim to consume 30 grams of fibre every day.

FATS:

i)Monounsaturated: 

Monounsaturated fats (e.g. found in avocadoes, olives and many nuts) can decrease LDL while leaving the beneficial HDL untouched.

Olive oil may also improve the liver’s ability to remove LDL from the bloodstream.

 ii)Poly-unsaturated (Omega-3):

Found in deep sea fish (tuna, trout, salmon and sardines) and flaxseeds.
Lowers triglyceride and raises HDL levels.

PROTEIN:

Certain types of protein can reduce cholesterol levels e.g. those found in buckwheat, soybeans or beans.

ANTI-OXIDANTS:

Anti-oxidants stop the destructive process of oxidation by donating an electron.

i) Carotenoids – these are the pigments that give fruits and vegetables their colour. They are found in all rich yellow, orange and red vegetables as well as deep green leafy vegetables. The most important classes of carotenoids are B-carotene, lutein, lycopene and zexanthin.
ii) Tocotrienols – these act as anti-oxidants as well as acting on the liver to decrease cholesterol production.
iii) Lignans – these are other compounds with anti-oxidant ability.
iv) Flavonoids (e.g. rutin and quercetin) – these are water-soluble anti-oxidants that also shrink the size of LDL particles.
v) Vitamin C – is a powerful water-soluble anti-oxidant.
vi) Vitamin E – is a powerful fat-soluble anti-oxidant.

PHYTO-OESTROGENS:

Soy products (e.g. tofu, miso & tempeh) contain phyto-oestrogens which help transport LDL cholesterol from the bloodstream to the liver where it is broken down and excreted.
Soy foods also increase the activity of LDL receptors on cells thereby trapping LDL molecules from the bloodstream.
2-3 servings a day can reduce cholesterol levels by 10-13%.

CAPSAICIN:

Some evidence suggests that capsaicin consumption my lower LDL levels.
This substance is found in chillies.

ALLICIN:

Garlic contains a compound called allicin that changes the way the body uses cholesterol.
Eating ½ - 1 clove of minced or crushed garlic a day can lower your cholesterol levels by 10%.

MILK:

Studies have shown that milk contains substances that reduce the liver’s production of cholesterol. Make sure you use choose low-fat varieties e.g. ‘trim’ or ‘supertrim’.

ERITADENINE:

This compound found in Shitake mushrooms can effectively lower cholesterol levels.

SAPONINS:

Saponins appear to bind cholesterol and bile acids and aid their removal from the body.
Saponins have a special ability to target the cholesterol found in cancer-cell membranes – saponins selectively bind to these cells and destroy them.

POLYPHENOLS:

Powerful antioxidants.
Olive oil is a rich source

LIGNANS:

Plant oestrogens that help keep levels of human oestrogen in check and also lower LDL levels.
Flaxseeds are a rich source.

ORYZANOL:

Found in the outer bran layer of brown rice.
Reduces the body’s production of cholesterol – this compound is chemically similar to cholesterol-lowering agents.

 SUMMARY: To raise HDL levels:

·        Exercise daily
·        Consider drinking 1 glass of red wine every 2nd day.

 To lower Total Cholesterol, LDL and Triglyceride levels:

* Eat less saturated fats and cholesterol i.e. meat, animal fats (e.g. lard), full-fat dairy products (milk, yoghurt, cream, butter, ice-cream), tropical fats (palm and coconut oil), processed foods (e.g. sausages and salami), takeaways (e.g. fried foods), snack foods (e.g. biscuits, cakes, pastries, potato or corn chips), organ foods and sea-foods (e.g. shellfish and shrimps).
* Eat a minimum of 30 grams of fibre per day.
* Eat a variety of fruits, vegetables and whole grains (see chart below for best choices).

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Cholesterol is an important part of your body’s natural function. You can not live with out it. When your body starts producing too much of it then it becomes your hearts mortal enemy. If you have high cholesterol then you need to declare war. Anything less is not good enough. When you fight any war you need to have weapons and the more powerful they are the better. Modern medicine has given us some great weapons for fighting cholesterol. Sometimes that is not enough and unfortunately using them can come with severe side effects. I for one have not found one yet that I can take. The good news is that nature it self has provided us with weapons to fight cholesterol. With these natural weapons against cholesterol many people can avoid drugs and most of the rest can lower dose or improve the effect of their cholesterol drugs.

Here is a list of some of nature’s most powerful weapons against cholesterol.

Exercise: Exercise especially cardiovascular exercise is one of you body’s natural ways of lowering your cholesterol. I list this first because it can also strengthen your entire cardiovascular system, help manage weight, lower you risk of many diseases such as diabetes and cancer.

Weight Control: This is hardest weapon to use yet it is probably the most effective at helping control your cholesterol. Being over weight is not as much of a problem in most of the world. In Western Europe and especially the United States our diets have become extremely high in fat and simple carbohydrates. I saw a study that showed that now the average American consumes more than 100 times as much sugar than those who lived in the early 1900’s. I know it is hard to do, I have to fight this fight every day, but if you are serious about your health it something you need to do.

Soluble Fiber: A diet high in high fiber foods will help you lower you cholesterol. Soluble fiber absorbs stomach acid and caries it out of the body. You body is then forced to convert cholesterol into stomach acid. For those who are striving to lose weight taking a fiber supplement before meals with help you feel less hungry. Fruits and vegetables such as apples, citrus fruit, berries, carrots and cabbage are high in soluble fiber and pectin both shown to be helpful in lowering cholesterol. Oats and barley are also great sources of cholesterol lowering fibers.

Soy Protein: This is a powerful weapon against cholesterol. To achieve the benefit you need to consume about 24 grams a day of soy protein. There are many companies that now make soy bars and shakes that can help you reach this goal. People with high cholesterol have seen a drop of 15 to 20 percent with this level of supplementation.

Plant Sterols: Plant sterols and stanols, are found in all plants. The are similar to cholesterol in composition. Because of this they compete with cholesterol for absorption. Leafy vegetable, nuts, vegetable oils, corn and rice are high in plant sterols. You can also find cholesterol lowering cooking oils and margarine’s that have these added to them. There are also a number of supplements out on the market today to provide your body with higher livers of plant sterols.

Nuts: Several studies have shown that nuts such as pecans, walnuts and almonds can help your body lower cholesterol. The combination of monounsaturated or polyunsaturated and plant sterols are an effective combination. I replace candy snacks with nuts and include them in my cooking.

Olive Oil: Olive oil especially extra virgin olive oil is high in mono-saturated fats that help the body lower cholesterol.

Flaxseed: Flaxseed is high in alpha-linolenic acid, which is a type of poly-unsaturated fat that has been shown to lower cholesterol. You can add flaxseed to your diet or there are many flaxseed and alpha-linolenic acid supplements on the market.

I hope the information above can help you in your battle against high cholesterol. I wish you much success it this battle.

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