Lowering Cholesterol in Your Diet

Cholesterol in the body comes from two sources – most of it is made by the liver from various nutrients and especially from saturated fats and the rest of it comes directly from eating animal products such as meats, egg yolks, organ meats, whole milk and milk products. Scientific research has shown that a diet high in saturated fat seems to increase cholesterol production in the body.

When cholesterol levels increase rise above normal or stay above normal, some cholesterol is left behind in the arteries. Over the years, a hardened, waxy substance called cholesterol plaque accumulates on the artery walls, and reduces or blocks blood flow. Because of lower blood and therefore, lower oxygen and nutrient supplies, organs such as the brain and heart get damaged. When the brain gets blocked, a stroke occurs and when the coronary artery is blocked, a heart attack takes place.

Tips for reducing cholesterol

• Reduce dietary cholesterol and saturated fat intake.
• Choose your fats wisely. Plant-derived unsaturated fats (polyunsaturated and monounsaturated) are less likely to raise blood cholesterol levels. In fact, evidence suggests that monounsaturated fats from olive, peanut, or canola oils may even help to lower blood cholesterol.
• Avoid vegetable fats such as coconut oil, palm oil, and cocoa butter (found in chocolate) – because they act like saturated fats in the body.
• Include dietary fiber – soluble and insoluble – in your daily diet to help reduce cholesterol absorption and to help strip cholesterol reserves from your body. Whole grains, legumes, fruits and vegetables are excellent source of dietary fiber.

Links of Interest:

Cholesterol Facts - National Library of Medicine
A Primer on Fats and Oils