Cholesterol is either ingested in the food (about 25% ) we eat and some of it is produced by our body (remaining 75%). Cholesterol is needed by the body to produce steroid hormones and bile acids. It is an aspect that is required by the body and if in too much quantity, the same can cause havoc in the body. The best is to maintain the right balance of cholesterol in our diet. The same requires lifestyle and dietary modifications.

The first step in creating your low cholesterol diet plan is to eliminate foods high in saturated fat and bad cholesterol.

Low cholesterol foods diet mainly includes:

1. High-Fiber Diet- Soluble fiber reduces bad cholesterol. Good food sources are oatmeal, fruits and vegetables.

2. Cooking oil- Fats makes about 30 % of your days intake. A combination of oils works the best. Foods rich in saturated fats are butter, ghee, cream, and cheese. These need to be taken in moderation or avoided. Avoid fried foods. Not more than 10% of total calories should be from Polyunsaturated Fatty Acids (PUFA) and the remaining should be from Monounsaturated Fatty Acids (MUFA). The best sources of PUFA are plant based oils, sunflower, corn, soybean, cottonseed and safflower. MUFA are found in the largest amounts in olive, canola, mustard, almond and peanut oils.

3. Avoid Trans fats- Read labels carefully and do not reuse oil used for frying.

4. Go lean- Choose lean meat and fish. Fish is a good source of omega-3 fatty acids. Foods high in omega 3 help you lower down the risk of cardiovascular disease. Tuna and salmon are a good source of omega-3 to name a few.

5. Eat a wide range of fruits and vegetables- This will help ensure that your body meets all the vitamins and nutrient requirement. Fruits and vegetables are relatively low in calories. Apples and pears are known for soluble fiber, which reduces bad cholesterol levels. It is best that you eat good quantities of the same.

6. Include low-fat dairy products- avoid ghee, cheese, cream, paneer and butter. Opt for lighter and healthier options.

7. Exercise well - Exercise at least 30 mins per day. Workout will help you burn extra fat resulting in lowering cholesterol levels.

Cholesterol - How To Manage It?

Cholesterol is a vital component, which helps the body to make healthy cells. This wax like component is found in the lipid of the blood. An increased cholesterol count elevates the risk of heart diseases in a person. It thickens the vessels of the arteries resulting in less oxygen flow in the heart. This, in turn, increases the chances of a stroke. High cholesterol can happen from lifestyle habits and inheritance. It is completely treatable and preventable.

What causes high cholesterol?
The blood carries the cholesterol which is attached to the proteins. The combination of cholesterol and protein is known as the lipoprotein. Primarily there are two different kinds of cholesterol that the lipoprotein carries:

    Low-density lipoprotein: LDL is the bad guy that carries all kinds of cholesterol present in the body. It eventually rests on the walls of the arteries, making it narrow and hard.
    High-density lipoprotein: This is the good guy which scans the excess cholesterol and take them back to the liver.

Ideally, the body should have low LDL and high HDL. But often the reverse happens, resulting in high cholesterol and cardiac diseases. Factors such as unhealthy diet, inactivity for most of the day and obesity is responsible for the same. Even the genetic set up can play a hand in a high count of LDL in the body. There is nothing that can be done in this case except to seek medical help.

6 factors that put you at risk:

    Poor diet: Cholesterol levels are dramatically increased when baked products and saturated fats are consumed in an excess amount. Other high cholesterol food products include dairy products, processed fats and red meat. Refraining from this food items will drastically reduce the chances of getting high cholesterol in the body.
    Obesity: Obesity results from too much of fat storage in the body. It not only fatigues a person faster, but puts a person at high risk of getting cholesterol. The body mass index should be always lesser than 30 to abstain the risk of cholesterol.
    Waist circumference: A waist circumference of more than 40 inches in men and 35 inches in women can increase the risk of cholesterol.
    Diabetes: This is one of the major causes of high cholesterol. It not only damages the artery lining, but results in higher LDL and lower HDL.
    Less workout: Leading a life which is devoid of exercise and jogging can increase the chances of getting high cholesterol. Exercise boost HDL count in the body and mitigates the risk of low HDL.
    Smoking: The blood vessel walls get damaged with smoking. The blood vessels start accumulating fatty acids thereby increasing the chances of getting high cholesterol.

What Causes High Cholesterol? 6 Factors That Put You at Risk

Cholesterol is either ingested in the food (about 25% ) we eat and some of it is produced by our body (remaining 75%). Cholesterol is needed by the body to produce steroid hormones and bile acids. It is an aspect that is required by the body and if in too much quantity, the same can cause havoc in the body. The best is to maintain the right balance of cholesterol in our diet. The same requires life style and dietary modifications.

The first step in creating your low cholesterol diet plan is to eliminate foods high in saturated fat and bad cholesterol.

Low cholesterol foods diet mainly includes:

High-Fiber Diet- Soluble fiber reduces bad cholesterol. Good food sources are oatmeal, fruits and vegetables.

Cooking oil- Fats makes about 30 % of your days in take. A combination of oils work the best. Foods rich in saturated fats are butter, ghee, cream, and cheese. These need to be taken in moderation or avoided. Avoid fried foods. Not more than 10% of total calories should be from Polyunsaturated Fatty Acids (PUFA) and the remaining should be from Monounsaturated Fatty Acids (MUFA). The best sources of PUFA are plant based oils , sunflower, corn, soybean, cottonseed and safflower. MUFA are found in the largest amounts in olive, canola, mustard, almond and peanut oils.

Avoid Trans fats- Read labels carefully and do not re use oil used for frying.

Go lean- Choose lean meat and fish. Fish is a good source of omega-3 fatty acids. Foods high in omega 3 help you lower down the risk of cardio-vascular disease. Tuna and salmon are a good source of omega-3 to name a few.

Eat a wide range of fruits and vegetables- This will help ensure that your body meets all the vitamins and nutrient requirement. Fruits and vegetables are relatively low in calories. Apples and pears are known for soluble fiber, which reduces bad cholesterol levels. It is best that you eat good quantities of the same.

Include low fat dairy products-Avoid ghee, cheese, cream, paneer and butter. Opt for lighter and healthier options.

Exercise well - Exercise at least 30 mins per day. Workout will help you burn extra fat resulting in lowering cholesterol levels.

How Can I Avoid Cholesterol In My Diet?

Food plays a vital role in lowering the cholesterol apart from timely medication. Here is a list of 10 foods that contribute to a great extent in lowering the cholesterol level:

Oats: Changing the morning meal is the first action you should take. Oatmeal can bring down the LDL level to a staggering 5.3 percent in a matter of 6 weeks. It contains beta-glucan, which is capable of absorbing the LDL present in the blood.
Red wine: You can cheer to reduced cholesterol with a glass of red wine in hand. A study conducted by the Universidad Complutense de Madrid in Spain found that red wine can reduce the cholesterol level up to 9 percent owing to a vital component known as Rioja present in it.
Salmon Fish: Fatty and salmon fish contains Omega-3 fatty acids. They are known to be extremely effective for diseases such as dementia, cardiovascular diseases and much more. A study conducted by the Loma Linda University found that Omega-3 can increase the HDL by up to 4 percent. 
Nuts: Nuts can reduce the cholesterol by up to 9.3 percent, a study by the American Journal of Clinical Nutrition revealed. 1.5 oz of regular consumption of nuts greatly helps in bringing down cholesterol. Since nuts are very rich in protein, portion control is necessary to refrain putting on weight.
Beans: A research conducted by the Arizona State Polytechnic University revealed that adding beans to soup can bring down the LDL up to 8 percent. Owing to their rich fibre content, they effectively absorb cholesterol. Some of the beans that can be tried include kidney, black and pinto beans.
Cocoa: A study conducted by the AJCN reported that the daily intake of cocoa increases the HDL by over 20 percent in 3 months. Due to its high antioxidant content, it streamlines the blood flow and doesn t let platelets stick together.
Garlic: 2-3 cloves of garlic per day can dramatically reduce cholesterol-limiting LDL into the artery. It can prevent other conditions such as blood pressure, infections and blood clotting. Garlic can be consumed with any regular dish. 
Olive oil: Olive oil has multiple health benefits. It contains a compound known as MUFAs that lowers cholesterol and helps to get rid of abdomen fats. You can use it with salads, roast vegetables and marinate chicken.
Avocado: Avocado contains monounsaturated fat that helps to raise the level of HDL and lower the LDL in the body. It contains Beta-sitosterol that absorbs cholesterol and brings down the count of it in the body. Owing to its high-calorie content, portion size should be looked into.
Margarine: Two margarine can lower the LDL level up to 14 %. They are capable of absorbing cholesterol from the bile. It can be consumed with toast in the morning or as a snack in the evening.

Cholesterol - 10 Foods That Lower it!

Do you know that cholesterol is found in baby formula and has got some surprising facts about them? Cholesterol is a waxy, fat like substance which is present in all your cells, and your body s cholesterol level says a lot about the health of your heart in the future. Having high cholesterol increases your risk of acquiring heart diseases and hence, you should try to maintain a normal cholesterol level.


Here are some surprising facts about cholesterol, which you should know about:

You cannot live without cholesterol: We are born with cholesterol in our bodies and infants get more cholesterol from mother s milk. This is why cholesterol is added to baby formula. All the hormones and cells of your body need cholesterol for proper functioning. It also builds the cells and helps the liver to prepare fat processing acids.
One out of three adults have high cholesterol: It is important for all people above the age of 20 to get a cholesterol checkup every five years. According to studies, around 32% of adults in the USA have got high cholesterol levels. Your cholesterol levels may also be affected by factors such as your diet and stress.
High cholesterol can be genetic: Genetics is a major influencing factor in high cholesterol levels. Research has proven that almost 75% of high cholesterol cases are genetic in nature while 25% occur because of diet.
Children can have high cholesterol as well: There is a common misconception that high cholesterol is an issue involving adults only. However, children may also have high cholesterol and it is recommended for you to get your child tested at an early age. For children who are obese and have a family history of heart attacks and high cholesterol, a selective screening is important.
Sweating raises the levels of good cholesterol: Sweating is good for increasing the levels of good cholesterol in your body. You should follow a healthy diet including food items like avocado and salmon. Working out is also important for raising your HDL levels, which prevent heart disease.
Supplements may help in lowering cholesterol levels: The first option for controlling your cholesterol levels is to work out regularly. If you are at a risk of heart attack or have hypercholesterolemia, you have to bank on supplements such as plant stanols and sterols. You can also take cholesterol reducing medications such as statins.
Earlier, the medical community was reserved about prescribing cholesterol lowering medicines and they were given only to critical heart patients. In modern day, statin treatment is recommended to people who have even little chances of heart attacks or stroke.

Cholesterol - 6 Interesting Facts About It!

Over the last few decades, the word cholesterol has assumed a different connotation. It has come to be known as a silent killer that spells doom for health. However, what we need to realize is that a certain amount of cholesterol is essential for the proper functioning of the body. The liver produces about 85% of the cholesterol that is required by the body normally. The ever changing food habits have introduced a lot of processed foods that are loaded with saturated fats. Along with this, reduced physical activity has led to accumulation of cholesterol in the blood.

The types of cholesterol are based on the density and we have 2 types of density that is Low Density Lipoprotein (LDL) and High Density Lipoprotein (HDL). LDL is more dangerous than HDL, called as bad and good cholesterol respectively. In addition, the triglycerides and lipoprotein are also critical indicators of overall cholesterol levels. Depending on a person's age, height and weight, normal levels are derived for each of these four.

Because of their density of the cholesterol molecules, as they are circulating in the blood stream, they tend to get sluggish and settle down along the walls of the blood vessels, referred to as plaque. This plaque attracts more and more cholesterol from the blood and the layer gets gradually thicker. This reduces the thickness of the blood vessels and in severe cases even completely blocks blood flow to important organs like the brain and heart, leading to severe conditions like stroke and heart attack respectively.

However, it is not always that all cholesterol is bad. It is one of the essential things for the proper body functions with the main functions listed below.

1. Each cell in the body requires it to form the cell membrane, the protective layer around the cells
2. Synthesis of vitamin D is done with the help of cholesterol, which is very essential for skin health
3. It also helps in hormone formation. In addition to steroids, other hormones like testosterone, estrogen, cortisol require cholesterol as a main ingredient
4. Formation of neurotransmitters and overall nerve function requires cholesterol. This ensures optimal neurological functioning.

So, as noted above, there are, both good and bad aspects to cholesterol. It is not all that dangerous a thing that it is made out to be. The trick is to maintain a good level of cholesterol so that the body's requirements are met, and at the same time, the harmful effects are kept at bay. Some important parameters to manage, include the percentage of bad cholesterol in the blood and the ratio of triglycerides to HDL in the blood. These are considered fair indicators of heart health and if need be, lifestyle changes and/or medications can be undertaken to manage overall health and reduce risk of heart disease and stroke.

Cholesterol: Good and Bad of It

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