Diet for high cholesterol

Cholesterol is a wax like fatty substance that is present in all cells of the body. The body requires some amount of cholesterol for it to function normally and also uses this cholesterol to make vitamin D, digestive aids and hormones. Cholesterol travels in the body through lipoproteins and is of two types, Low density Lipoproteins and High density lipoproteins.

Diet plays an important role in maintaining the right level of cholesterol and avoiding the harmful effects of high cholesterol.

It is recommended to have a diet that includes a minimal intake of saturated fats and Trans fats to avoid high cholesterol. This is because saturated fats directly affect the levels of serum low density lipoproteins cholesterol.

Doctors will always recommend plant and nut based oils instead which are the best sources of polyunsaturated fats.

Consumption of carbohydrates should also be encouraged to protect against high cholesterol, however the same should be consumed in moderation. A diet for high cholesterol should have the right proportions of micro nutrients such as minerals vitamins etc and so on, as well as macronutrients like proteins and fats. Omega – 3 fatty acids present in foods like flaxseed oil, salmon, herring, mackerel and, tuna etc are beneficial in fighting against high cholesterol. Trans fats found in processed foods like cookies, doughnuts, cakes etc and the like are considered to be most conducive to aggravating high cholesterol and hence should be avoided. An individual suffering from high cholesterol should also have a diet rich in fruits and vegetables as they are rich sources o soluble and insoluble fiber which help minimize cholesterol levels. The increase in dietary fiber in the body helps in lowering Low density Lipoproteins cholesterol which is bad for health. They also have various anti oxidants and vitamins that are beneficial to one’s health. Nutritious carbohydrates like wheat germ, brown rice, buck wheat also aid in combating high cholesterol.

Although diet is the first step towards lowering your cholesterol levels and protecting the heart, it is incomplete if not supplemented with exercise. Minimal amounts of exercise recommended by your doctor is required to keep avoid any cardiovascular disease that may be caused on account of obesity. Addictives like nicotine, alcohol should also be minimized and stopped completely if possible. Keeping one’s body hydrated with sufficient amounts of water is also an essential part of maintaining suitable levels of cholesterol. One should consume small meals 5- 6 times a day so that there is no craving for junk food which in turns keeps the blood sugar and cholesterol levels in check.