Veggie Blog

What to eat to lower your cholesterol

High cholesterol is becoming a growing problem in the population. The rising number of Americans with high blood pressure and heart disease is ringing alarm bells in the country’s health sector. Health officials are working hard to slow the rise and to make people aware of their eating and exercise habits.

Understanding cholesterol

Although high cholesterol is a major cause of heart disease, not all cholesterol is bad. In fact, the body needs some cholesterol to make bile salts, vitamin D and hormones such as oestrogen and testosterone.

There are two main kinds of cholesterol, the good and the bad, as most people like to call them. The bad cholesterol, LDL, is raised by eating saturated fats and trans fats. These are found in many processed and prepared foods, such as potato chips and some baked and packaged foods.
LDL cholesterol sticks to the walls of the arteries. High levels of LDL can form plaques in the artery walls that may eventually narrow the arteries and slow the flow of blood. This makes the heart work harder and raises the risk of coronary heart disease, heart attack and stroke.

What to eat

The good cholesterol, HDL, helps lower LDL by carrying cholesterol back to the liver, where it is removed from the body. HDL is made by the body and is not found in food, but healthy fats such as those in fish and nuts help keep your cholesterol balance healthy.

Fruits and vegetables also help lower cholesterol. Plant foods contain no cholesterol at all, so eating them does not add to your levels.

Another important thing about fruits and vegetables is that they are excellent sources of fibre, which your body needs to keep LDL cholesterol in check. Berries, citrus fruits and carrots are just some of the foods you can count on.

Another food that can lower cholesterol levels in the body is soy. A well-known study at the University of Toronto combined fibre-rich foods, soy, almonds and plant sterols and lowered the participants’ LDL cholesterol by roughly 29 percent in a one-month study where the food was provided, and by about 13 percent in a later six-month study of everyday diets. Oats, barley and olive oil are also great ways to lower LDL.

Foods that are very oily, especially deep-fried foods, are another source of the fats that raise LDL. To lower your LDL, cut down on deep-fried foods. If you do fry, use a vegetable oil such as olive or canola oil.

Use butter sparingly, as it is high in saturated fat. Instead, use a vegetable oil or a soft spread that is free of trans fats. Try to steam, braise, grill or bake your food. You will find that it is tasty and healthier.

Not only diet

Several other factors affect cholesterol levels in the body. Besides your eating habits, these include age, gender, family history and of course the amount of physical activity you do.

Exercise is very important in keeping LDL cholesterol at bay. It also raises HDL and improves circulation.