Lowering LDL Cholesterol

LDL Cholesterol

Each LDL (low-density lipoprotein) cholesterol particle consists of cholesterol wrapped in a protein sheath. Because fat and water do not mix well, the sheath is needed so that cholesterol may easily travel in the bloodstream. Think of LDL particles as little dump trucks carrying cholesterol to the cells.

On a daily basis, our liver produces enough cholesterol for our needs. When we eat foods high in saturated fats, the liver can convert this to cholesterol, and cholesterol enters our systems. Most of this is not needed and becomes available to harm our arteries. So the easy answer to lowering LDL cholesterol is not to eat foods high in saturated fat.

Saturated fats (fats that are solid at room temperatures) are found in meats and dairy products (ice cream, butter, whole milk, cheese).

LDL cholesterol is termed the ‘bad cholesterol’ by heart doctors. This is because LDL cholesterol, in high enough concentrations, will damage artery walls by depositing its cholesterol in them. As more and more cholesterol is stored, a plaque forms which narrows the artery, restricts blood flow, and increases the risk of heart attack. So it is important that LDL blood cholesterol concentrations remain low.

Vegetables in place of Animal Products

Vegetables do not produce cholesterol - only animals do. If we eat fresh vegetables and fruit we will do much to lower our LDL concentrations. In a similar manner, oils made from vegetables (corn oil, peanut oil) and fruits (olive oil, safflower oil) are cholesterol free. These oils do have fats, but they are the more heart-friendly monounsaturated and polyunsaturated varieties. Substituting these oils when frying or baking will help lower LDL cholesterol.

Label Savvy

Become ‘label savvy’. Read the labels when purchasing food items. If the label lists ‘hydrogenated fats’ or ‘partially hydrogenated’ fats – these are ‘trans fats’ and along with saturated fats are classified as ‘bad fats’. Trans fats are found in off-the-shelf donuts, cookies, crackers, cupcakes, potato chips, etc and in fast-foods such as French fries. Bad fats will raise your LDL cholesterol blood concentration, so limit your intake of them. The National Institutes of Health suggests that saturated and trans fats should make up less than 7 percent of the daily calories.

Healthy Snacks

Snacks may consist of nuts (a handful) – nuts contain a lot of healthy fats plus other nutrients which will help lower LDL cholesterol. However, you must eat them in moderation because they are high in calories. Pieces of fruit like an apple or pear make excellent snacks. Try not to peal them though because a lot of the good nutrients are in the peals.

Breakfasts

Cereals and pulpy-fruit juices make heart friendly breakfasts. But be careful to read the labels when purchasing them. Many fruit juices are heavily-sugared water with a small amount of juice concentrate in them. Cereals should be as close to the natural state as possible.

Lunch

Yogurt makes a good lunch along with an apple or other fruit. But get yogurt which is low in fat and sugar. Tuna fish makes a great lunch, but be careful to use very little mayonnaise because mayonnaise may contain saturated fat and egg yoke which is a prime source of cholesterol. If you make a tuna fish sandwich – make it on whole-wheat (or other grain), stone-crushed bread. Get bread as close to the natural state of the grain as possible (no white bread).

Dinner

For supper accompany the steak or fish with fresh vegetables such as broccoli, carrots, peas, cauliflower, etc. And a garden salad of lettuce, tomato, avocado, onion, etc. and a balsamic wine and olive oil dressing (no high ‘bad fat’ dressings). Small cuts of Salmon and other cold-water fish make good heart friendly meals.

Tofu (a Soy product) makes an excellent substitute for meat. It has no cholesterol and is high in vegetable protein. Soy milk contains at least as much calcium as milk with the bonus that it does not contain any saturated fat.

Eating Out

One problem Americans face is the large portions that restaurant serve. Outside the US, meal portions are much smaller making it easier for people to have lower cholesterol. You must get used to eating less this will definitely help in lowering LDL cholesterol. At a restaurant eat the meal until you feel comfortable (not stuffed) and take the rest of the food home.

Summary

If you eat more natural foods like fresh vegetables and small cuts of meat and fish, you will go a long ways towards lowering your LDL cholesterol. Fast foods and off-the-shelf foods must be limited or stopped altogether. These foods contain ‘bad fats’ which will raise you LDL blood concentration and promote heart disease.