Cholesterol Reducing Foods

• Eat a healthy diet.  Cholesterol reducing foods include whole grains, oats, vegetables, fruits, beans, and "good" fats - monounsaturated and polyunsaturated fats - such as from fatty fish and cold pressed olive oil.  Limit average daily intake of dietary LDL cholesterol to less than 300 mg.
  


• Avoid saturated and trans fats.  These fats contribute far more to high LDL cholesterol levels than intake of dietary cholesterol itself. Certain foods such as eggs, that are high in cholesterol but rich in nutrients that are important to low cholesterol levels, can be eaten in moderation.  But minimize foods high in saturated and trans fats, such as fatty meat, sausages, deep fried food, pastry, and partially hydrogenated vegetable oil.
  


• Exercise at least 30 minutes a day. Even moderate physical activity daily such as gardening, yard work, housework, walking and dancing can help to reduce LDL and increase HDL cholesterol.
  


• Maintain a healthy weight.  Overweight people are much more likely to have lowered HDL and raised LDL cholesterol levels compared to normal weight people. Taking more cholesterol reducing foods would probably help in weight loss as well.
  


• Avoid smoking.  Smoking lowers HDL cholesterol levels and raises the risk of blood clots.
  


• Limit your alcohol intake.  People who drink too much regularly have generally higher levels of LDL, and lower levels of HDL cholesterol than those who don't drink.
  


• Take cholesterol-lowering supplements. High quality omega 3 fish oil has also been found to be effective in lowering risk of heart disease without adverse side effects.  Other possible cholesterol lowering supplements include vitamin B complex.  Certain types of chromium supplements (eg. brewer's yeast that is rich in chromium) were also found in studies to lower LDL and raise HDL levels.

DIETARY ELEMENT | DEFICIENCY SYMPTOMS | FOODS

Choline   |   More on Choline Choline deficiency can result in raised levels of LDL cholesterol or triglyceride (a type of fats). Other symptoms that may indicate deficiency of Choline : impaired fat metabolism, resulting in lower blood levels of VLDL that is used to transport fats fatty build-up in the liver, which may lead to liver damage, cirrhosis, or fatty degeneration high blood pressure (hypertension) high blood levels of homocysteine, leading to risk of heart disease and other cardiovascular problems respiratory distress in newborns, nerve degeneration, or nerve-muscle imbalances due to insufficient acetylcholine (a neurotransmitter) anemia, as red blood cell formation needs phosphatidylcholine which cannot be made without choline kidney hemorrhage or kidneys unable to concentrate urine abnormal bone formation impaired growth in newborns fatigue insomnia infertility impaired memory or brain function or senile dementia (shortage of acetylcholine in the brain has been associated with Alzheimer's) Cholesterol reducing foods to avoid high cholesterol : Choline rich foods that lower cholesterol include · lecithin (usually derived from soybeans) · soybeans and soybean products · egg (fresh, not powdered) · wheat germ.

Inositol   |   More on Inositol Deficiency of inositol can cause elevated LDL cholesterol levels. Other symptoms that may indicate deficiency of Inositol : eye abnormalities hair loss or alopecia or patchy baldness memory loss eczema constipation liver excess fat hardening and narrowing of arteries (atherosclerosis) lower levels of inositol have been found in the nerves of people with multiple sclerosis and diabetic nerve disorders Cholesterol reducing foods to avoid high cholesterol : Inositol rich foods that lower cholesterol include · cereals with high bran content · lecithin · fruits especially bananas, citrus fruit like oranges and grapefruit (except lemons) and cantaloupes · green leafy vegetables.

Calcium   |   More on Calcium Calcium deficiency can lead to raised LDL cholesterol levels. Other symptoms that may indicate deficiency of Calcium : osteoporosis characterized by brittle, porous bones and frequent bone fractures impaired bone mineralization which, in children, can cause rickets (bone softening) which may lead to bone deformities, fractures, or stunted growth osteomalacia (bone softening) in adults loss of bone mineralization in the jaw tooth decay or periodontal disease higher levels of lead in bones and teeth brittle or misshapened nails rheumatoid arthritis that leads to joint swelling and pain heart palpitations or abnormal heart rhythms risk of hypertension (high blood pressure) insomnia lethargy or chronic fatigue poor appetite severe deficiency can cause spasmodic contractions of skeletal muscles, symptomized by tingling fingers, toes or lips, numbness in arms or legs, and muscle pain or severe muscular cramps or spasms Cholesterol reducing foods to avoid high cholesterol : Calcium rich foods that lower cholesterol include · fresh dark green vegetables like collard greens, dandelion greens, mustard greens, spinach, turnip greens, wing beans · goat's milk · soft bones of wild salmon, sardines, tuna, and anchovies are good sources of calcium that is easily absorbed by the body.

Chromium   |   More on Chromium Chromium deficiency is known to cause high LDL cholesterol, low HDL cholesterol levels, and/or high triglyceride levels, all of which increase the risk of heart disease. Other symptoms that may indicate deficiency of Chromium : insulin resistance or glucose intolerance, which affects the ability of insulin to regulate blood sugar leads to high blood sugar levels that may result in type 2 diabetes in older people elevated blood insulin levels (hyperinsulinemia) high blood pressure Cholesterol reducing foods to avoid high cholesterol : Chromium rich foods that lower cholesterol include · brewer's yeast · molasses · onions (raw) · ripe tomatoes · romaine lettuce.

Copper   |   More on Copper One of the symptoms of copper deficiency is elevated LDL (bad) cholesterol and lower HDL (good) cholesterol levels. Other symptoms that may indicate deficiency of Copper : early symptoms are osteoporosis, osteopenia (lower bone mineral density than normal, but not as low as for osteoporosis) and joint problems retarded growth or abnormalities in bone development in infants and young children anemia that is characterized by lack of improvement with iron therapy alone loss of skin or hair color impaired immune function that may lead to frequent infections impaired nerve function that may lead to taste insensitivity and lack of physical coordination inelastic blood vessels that rupture easily irregular heart beat breathing difficulties skin sores hypothyroidism Menkes disease that occurs mostly in male infants, characterized by sparse greyish or colorless twisted hair, and floppy muscle tone Cholesterol reducing foods to avoid high cholesterol : Copper rich foods that lower cholesterol include · cashew nuts · dried beans like soybeans, adzuki beans, garbanzo beans (chickpeas), lentils, lima, navy beans · dried spirulina · crimini mushrooms · shiitake mushrooms · sesame seeds.