Beginners Guide to Cholesterol
Which foods should you eat if you have high cholesterol? Did you know that eating some foods can actually reduce your cholesterol? Here we give you the answers to those questions and more in the beginners guide to cholesterol.
The excess accumulation of cholesterol can lead to
a stroke or heart attack. This happens because the build-up of excess
cholesterol begins to clog the blood vessels leading to
It is believed that
the overall incidence of strokes and heart attacks could be reduced by as
much as 50% if Americans could reduce their cholesterol level by 25%. In
fact, for every 1% of lowered blood cholesterol, the chances of having a
heart attack are reduced by 2%.
However, all cholesterol is not
bad, as most know by now. There are two types of cholesterol: high-density
lipoprotein (HDL) and low-density lipoprotein (LDL). HDL helps to remove
excess fats from your blood while high LDL is known to lead to a higher
incidence of strokes and heart attacks.
So the question is how
can we follow a diet that helps us reduce LDL while still gaining the
benefits of HDL? Below you will find a list of foods to avoid and foods
you should eat in order to reduce overall cholesterol
Food to avoid
- Eggs – Eggs have very high levels of LDL. (Note that the white of an
egg is not bad for you.)
- Fats and Oils – Fried foods, hydrogenated oils and excess amount of
other oils are all considered to be very high in LDL.
- Sugar Products – Most sugar products will increase LDL almost
exclusively. Avoid them.
- Meat Products – All meat products have very high levels of HDL and
should be avoided.
- Shell Fish – Though overall fish are healthy and help to reduce
cholesterol this is not the case with shellfish. Crabs, shrimp (prawns),
lobster and other such foods are very high in LDL.
- Dairy Products – All dairy products have high levels of LDL. It is
recommended that you use non-fat dairy products instead.
- Fast Foods – Most, if not all fast foods are very high in fat
content and increase LDL.
Food to eat
- Low-Fat / Non-Fat Dairy Products – Low fat or no-fat dairy products
are much better options than their normal counterparts but make sure you
know the actual fat content of the item.
- Non-Shell Fish – All fish are high in Omega-3 and as a result they
actually help lower cholesterol.
- Soy Products – Soy products high in protein are good for reducing
- Nuts – Nuts such as walnut, almond, pecan and peanut all
help to reduce cholesterol if they are eaten in their natural form.
Ray Kelly is an Exercise Scientist with 15 years experience in the
health and fitness industry. Find out more about Cholesterol at: Cholesterol, Heart Attack, and Weight
Loss or http://www.free-online-health.com