| The liver makes most of the cholesterol in the | | | | other refined, polished grains with whole-grain |
| body, but dietary cholesterol plays an important | | | | varieties. |
| role in controlling all the cholesterol levels in the | | | | Nuts and seeds: Nuts like almonds, peanuts, |
| body. The levels include the total cholesterol and | | | | walnuts and seeds like flaxseeds are rich in |
| the good and bad cholesterol. | | | | antioxidants (such as vitamin E and selenium) and |
| Good cholesterol, the HDL (high-density | | | | in good fats, called omega-3 fatty acids, which |
| lipoproteins), protects the heart by helping to | | | | protect the heart by increasing the HDL level. |
| transport excess cholesterol from the arteries | | | | Nuts and seeds are also a rich source of fiber. |
| back to the liver for breakdown and disposal. | | | | The best way to include flaxseeds in a low |
| On the other hand, the bad LDL (low-density | | | | cholesterol diet is by grinding them and sprinkling |
| lipoproteins) cholesterol builds up plaque that clogs | | | | over cereals and salads. |
| the arteries and hinders normal blood flow. | | | | Fish: Non vegetarians can choose to have a fatty |
| A low cholesterol diet should not only reduce the | | | | cold-water fish such as salmon or tuna twice a |
| total cholesterol and LDL levels, it must also | | | | week to get a rich supply of omega-3 fatty acids. |
| increase the HDL level at the same time. | | | | Beans and legumes: Beans, legumes and lentils are |
| Dietary Cholesterol | | | | rich sources of protein and fiber and are low in |
| The main sources of dietary cholesterol are | | | | fat content. They make an ideal substitute for |
| animal-derived foods rich in cholesterol and | | | | meats. Soy cheese (tofu) is another good meat |
| saturated fats, such as organ meats, egg yolk, | | | | substitute in a low cholesterol diet. |
| butter and other full-cream dairy products. Trans | | | | Fiber-rich foods: Foods like oats, barley, psyllium, |
| fats (as those in deep-fried foods) and | | | | apples, pears, prunes, kidney beans and Brussels |
| hydrogenated fats (as those in bakery items) are | | | | sprouts are rich in soluble fiber, which acts like a |
| the other culprits. | | | | broom to sweep out the cholesterol from the |
| In a low cholesterol diet, you would replace | | | | arteries. |
| saturated fats with polyunsaturated and | | | | Fruits and vegetables: Fresh fruits and vegetables |
| monounsaturated fats such as oils of olive, canola, | | | | are loaded with fiber, antioxidants, flavanoids and |
| peanut, flaxseed, sunflower, and so on. | | | | plant sterols, all of which help lower cholesterol |
| Fats to Avoid | | | | and raise HDL level. Some 8-10 servings of fruits |
| As far as trans fats and hydrogenated fats are | | | | and vegetables should be included in the daily low |
| concerned, it is advisable to avoid them as far as | | | | cholesterol diet. |
| possible, which means taking away French fries, | | | | Garlic, onion: Some people believe garlic regulates |
| crispies, cakes, cookies, pastries, and ice-creams | | | | liver functioning and dissolve the cholesterol |
| from the low cholesterol diet menu. | | | | deposits in the arteries. Others swear that |
| Recommended Low Cholesterol Diet | | | | including just half a raw onion in the daily low |
| Foods that should make an essential part of a low | | | | cholesterol diet can lower LDL level and increase |
| cholesterol diet must come from the following | | | | HDL level. |
| food groups: | | | | Following a low cholesterol diet, with regular |
| Cereals and grains: Whole-wheat bread, unpolished | | | | exercise, and cutting out on meats, full-cream |
| rice, and oats-based cereals are foods that are | | | | dairy products, deep-fried foods and bakery |
| rich in fiber, which helps sweep away the bad LDL | | | | items, can go a long way in lowering total |
| cholesterol from the blood. In a low cholesterol | | | | cholesterol. Similarly, it lowers LDL cholesterol |
| diet it is essential to replace white bread and | | | | levels while raising the HDL level. |