Cholesterol Lowering Foods

Cholesterol is essential to the body. Ideally, the “bad” LDL cholesterol is at lower levels than the “good” HDL cholesterol. Problems with high LDL cholesterol levels arise over time and although some are inherited, most can be attributed to diet. A cholesterol healthy diet is low in saturated fats and cholesterol rich food, but higher in fiber: fruits, vegetables and legumes and monounsaturated fats.

Eating cholesterol healthy diet does not mean excluding traditional foods altogether, but rather reducing the serving size or combining those foods with others that help dilute the saturated fat and cholesterol. The following list outlines foods conducive to lowering cholesterol and foods rich in saturated fat and high in cholesterol. A good approach combines more foods from the first list with smaller amounts of foods from the second list.

CHOLESTEROL LOWERING FOODS
steel cut oats, oatmeal, oat bran, 
barley, nuts, seeds, beans, tomatoes, 
strawberries, peaches, raisins, pears, 
oranges, peas, raspberries, kiwi, squash, 
mango, blueberries, blackberries, apples, 
apricots, bananas, pineapple, cabbage, 
broccoli, okra, spinach, guavas, 
Brussels sprouts, asparagus, soy milk, 
tofu, green soy beans, tuna, salmon, 
olive oil, flax seed oil, canola oil

HIGH/FAT CHOLESTEROL FOODS
butter, whole milk, cheeses, egg yolks,
fried foods, highly marbled meats, 
chicken skin, cream, organ meats, 
hamburger, sausage, salami, bologna, 
bacon, liverwursts, pates, etc.

Clearly there are many foods to choose from that promote health. The high fat/cholesterol foods are flavorful and satisfying, with good protein and other nutrients; they should not be excluded from the diet unless the state of health has deteriorated to the point where even small amounts of these foods can pose hazards. As mentioned above, a good approach will include a wide variety of selections where the bulk of the meals consist of natural, higher fiber foods and the meats and fats serve to enhance the meal, providing comfort and satiety.

For people looking to loose weight, foods from the plant kingdom have an added benefit. Those listed above provide fiber to help displace some of the richer foods (and thus calories) and also clean out the digestive tract. They also provide phytonutrients and other compounds that help the body regulate functions to keep it healthy and disease-free.

Many diseases arising from poor nutritional choices are associated in one way or another. It is always harder to cure when the symptoms have become evident. Grandmother was right when she said that an ounce of prevention is worth a pound of cure.

Remember to include and ounce or two of fruits or vegetables with that hamburger next time. Oh, and try not to “super size” it!