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Cholesterol - Part I
Dietary Approaches to Lowering Total Cholesterol and LDLDecrease total fats in dietFats in the diet contribute specifically to elevated cholesterol levels, atherosclerosis and cardiovascular disease. To lower cholesterol, we have to be mindful of our dietary cholesterol intake, specifically, our fat intake.
Often, people with elevated
triglycerides (blood fats) have an elevated LDL cholesterol level and lowered HDL cholesterol level.
Saturated fats and cholesterol in diet Every major study since the mid-1990s demonstrates that diets high in saturated fats and cholesterol are directly correlated with the incidence of cardiovascular disease. Conversely, diets low in saturated fat and cholesterol significantly lowers the risk of cardiovascular disease.
Animal fats contain a high percentage of saturated fats and cholesterol, and these fats have been implicated in elevated cholesterol levels, cardiovascular disease, and cancer) Animal fats also increase platelet stickiness, which basically clogs the blood.
By minimizing dietary intake of animal products, and consumption of dairy fats (cheese, milk, eggs, butter), lard, high-fat meats like red meat and processed deli meat, etc. and cholesterol-rich foods like liver, organ meats and patés, cholesterol can be lowered.
Polyunsaturated Fats ● Essential Fatty Acids ● Monounsaturated FatsPolyunsaturated fats help to reduce blood cholesterol levels. Since these are vegetable oils derived from plants, they don't contain cholesterol.* Polyunsaturated fats improve LDL to HDL ratios. People with lower LDL to HDL ratios have a lower rate of cardiovascular disease; therefore, we want to keep LDL low, and keep HDL high. While the polyunsaturated fats tend to lower total cholesterol, because they are considered unstable fats, they may also lower the good HDLs.
Omega-3 fatty acids such as EPA and DHA (essential fatty acids contained in many fish) help lower blood cholesterol and protect us from cardiovascular disease. These fats reduce plaque formation in the arterial walls. Even though some fish contain cholesterol (like shrimp, crab and lobster), it is believed this cholesterol is not harmful when accompanied by the healthful EPA and DHA fats. Further, research shows that these fish contain not only cholesterol but a mixture of oils. Fish oils, in contrast to saturated fats, decrease platelet stickiness.
Recent research demonstrates that EPA and DHA contained in many fish lower blood cholesterol levels and protect the arteries from atherosclerosis. It is important to note that the high amounts of EPA and DHA needed to lower cholesterol can be high in calories, so this is why it's advisable to eat a low fat diet in the first place.
Monounsaturated fats (such as olive oil) are more healthful fats. They basically have a neutral effect on cholesterol levels. Olive oil actually helps to lower cholesterol and protect us from cardiovascular disease.
EggsEggs contain a fairly high amount of cholesterol. The yolk of the egg contains the fat and cholesterol, but research indicates that consumption of eggs, when not accompanied by a high fat diet, does not increase blood serum cholesterol levels. However, if there is a cholesterol problem or cardiovascular disease, consumption of eggs has to be taken into consideration. Egg whites might be a better option. The effect of eggs on heart disease cannot be solely determined by their cholesterol content. Research has not shown that those who eat more eggs die of heart attacks more frequently than those who consume fewer eggs.
MilkMilk is high in both saturated fat and cholesterol. High consumption of milk increases blood triglyceride levels and serum cholesterol levels. This can then lead to atherosclerosis and other cardiovascular diseases.