We’re all wising up to the hidden dangers associated with eating a high fat diet. Not only does it lead to obesity, it can dramatically increase our cholesterol levels. Left unchecked, a high cholesterol level means we’re more than twice as likely to suffer from heart disease.



The good news is that by changing our eating habits, we can go a long way towards reversing the damage. Although 80% of the cholesterol found in our body is produced by the liver, we have some control over the other 20% which is derived from what we eat.

Cholesterol lowering foods are naturally very low in saturated fat.  Since reduced fat foods are also lower in calories, you’ll find eating these types of foods will have the knock on effect of helping you lose weight.

What Causes High Cholesterol

Some people have a hereditary predisposition towards high cholesterol which can only be controlled with medication. But for others, a combination of obesity, eating a diet high in unsaturated fats as well as leading a sedentary lifestyle, are all contributing factors.

The American Heart Association recommends eating less than 300mg of cholesterol a day. Since it’s virtually impossible to keep track every milligram of cholesterol we’re eating, the easiest option is to steer clear of high fat products, particularly the saturated type. You’ll find these cholesterol laden fats mainly in animal products such as dairy, meat and fish.

CHOLESTEROL LOWERING FOODS

Functional Foods

Browsing around the supermarket shelves, chances are you’ve come across certain products claiming to lower cholesterol levels. These ‘functional foods’ can certainly be beneficial in lowering cholesterol, but they’re often far more expensive than their counterparts. Buy them by all means, but use them in conjunction with regular products.

Unprocessed Foods

Basic, unprocessed foods are proven to help lower cholesterol. These include oats, high fiber whole grains and cereals and of course plenty of fresh fruit and vegetables.

Dairy and Soy

While choosing dairy products, always opt for the low fat or reduced fat version.  Better still, why not try soy milk or yogurt? It’s virtually fat free and has absolutely no cholesterol.  Research has found that the soya protein found in soya foods can help to naturally lower cholesterol levels.

Meat

Red meat is often given bad press, but as long as you remove any visible signs of fat before cooking or eating, it can be safely included in a cholesterol lowering diet. And skinless chicken, fish or turkey are all good choices.

Good Fats

Not all fats are bad fats. For instance, those found in oily fish and nuts are beneficial for good heart health. If you’re cooking with oil, switch to oils such as olive and canola, which are high in monounsaturated and polyunsaturated fats. These fats are highly recommended in helping to lower cholesterol, but they’re still as calorific as saturated fat so use them sparingly!

CHOLESTEROL RAISING FOODS

These are the foods that deserve a red light. Often they’re the ones we prefer. The treats, the snacks, all those termed ‘junk food’. They’re tasty but they’re no good for our cholesterol levels.

Generally, this means avoiding foods high in saturated fat. This includes anything containing hydrogenated vegetable oil or ‘trans-fats’. You’re most likely to find these unhealthy fats in processed foods such as cakes, pies and pastries. In the dairy section butter, margarine, ice cream, hard cheese and cream all contain high levels of saturated fat.

Following a cholesterol lowering diet isn't difficult so long as you stick to low fat choices. We’re fortunate that there’s an enormous variety of low fat and low cholesterol foods available. And many packaged products have detailed nutritional labels showing us exactly what we’re eating.

It’s impossible to say whether or not someone with high cholesterol will develop heart disease. But prevention is better than cure. By eating cholesterol lowering foods you’ll benefit your overall health by reducing your risk of heart disease and lose weight to boot.