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The following article was published in our article directory on April 7, 2011.
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Simple Ways To Change Your Diet To Lower LDL And Raise HDL

Article Category: Wellness, Fitness and Diet

Author Name: James Tien

Most people are not aware that all the cholesterol we need in our bodies is already made by our liver. Cholesterol is used to make hormones, like testosterone and estrogen, to make cell membranes, and to aid in digestion by making bile salts. However, there are several risk factors that can cause an increase of cholesterol (hypercholesterolemia) to dangerous levels. These include obesity, aging, some medications, genetic predisposition, smoking, and a high cholesterol diet. If your doctor has told you that you have high cholesterol, there are changes you can make in your diet to lower cholesterol, thus decreasing your risk for heart attack or stroke.

First, we will look briefly at just what cholesterol does in your body. It is transported in your blood as lipoproteins. These are the HDL and LDL you have probably heard about. HDL means high density lipoprotein, but what you should remember is that H = Healthy. You want a diet that will help raise your HDL levels. LDLs are low density lipoproteins. This is the unhealthy or L = Loser lipoproteins. In your diet, you want to reduce this bad cholesterol, the LDLs.

In your diet, you will want to raise your HDL and lower your LDL. A diet rich in fibers, such as found in oatmeal, prunes, kidney beans, barley, apples and pears will decrease your LDL by binding to these molecules, thus decreasing their absorption.

You should eat at least 2 servings of fish per week. Fish are rich in omega 3 fatty acids, which help lower your blood pressure, raise HDL, and decrease risk of blood clots. Albacore tuna (do not add mayo), salmon, halibut, lake trout, and mackerel are the best fish to eat. Be sure to either bake or grill your fish- do not slather it in butter or cream sauce.

If you are not a fan of fish, you may take omega 3 supplements. However, make sure to add vegetables and lean meat into your diet since you will be missing out on many of the other beneficial nutrients found in actual fish. Cooking with white wine vinegar is a great way to keep your food moist without adding extra unwanted flavors. Use this instead of butter to cut down on your fat intake. Use olive oil instead of animal oils.

Eat a handful of nuts, particularly walnuts or almonds, every day, but make sure they are unsalted. Decrease your intake of trans fats, such as found in margarine, cookies, crackers, and cakes. These fats are very bad for the heart. If you do use margarine, find products that have been supplemented with plant sterols or stanols. These can also be found in some heart-healthy orange juices and yogurt drinks. Adding these products to your diet can decrease your LDL by up to 10 percent and help raise HDL.

It is important that you listen to your doctor and take the steps you need to lower your cholesterol. Eating a diet to lower cholesterol is easy, and it will drastically decrease your chances of stroke or heart attack.

Keywords: diet to lower cholesterol

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