http://www.health-andme.com/lower-cholesterol/
The first line of defense against rising cholesterol is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has focused on reducing LDL cholesterol as one of the most important aspects of prevention of heart disease. The report recommends that in order to reduce the risk of coronary heart disease that change of lifestyle therapy (TLC) should be undertaken. The components of this change in lifestyle including a therapeutic feeding to reduce the cholesterol that include the following.
1. Saturated fats and cholesterol – Reduce saturated fats and cholesterol in the diet Food is the basis of TLC. The strongest influence on the nutritional serum LDL cholesterol is saturated fat. There is also a dose-response between saturated fat and LDL cholesterol. For each increase of 1% of calories from saturated fatty acids as a percent of total energy, Serum LDL cholesterol increases about 2%. On the other hand, a decrease of 1% in saturated fats lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in fat saturated and cholesterol will enhance and sustain the reductions in LDL cholesterol. Although dietary cholesterol does not impact equivalent to saturated fats on LDL cholesterol levels, intake of high cholesterol increases the rate of LDL cholesterol.
2. Monounsaturated fats – Substituting monounsaturated fats for saturated fats to an intake level of up to 20% of energy intake total recommended a cholesterol-lowering diet. Monounsaturated fats reduce LDL cholesterol compared with saturated fatty acids, without decreasing HDL cholesterol or triglycerides. Vegetable oils and nuts are the best sources of monounsaturated fatty acids.
3. Acids polyunsaturated fat – When used instead of saturated fat, polyunsaturated fatty acids such as linoleic acid to reduce the rate of LDL cholesterol. Unfortunately they can also cause a decrease in HDL cholesterol compared to the effects of monounsaturated fatty acids. The recommended dose of acid Polyunsaturated fat is about 10% of total energy intake. The best sources for this type of fat are vegetable oils liquid, semi-liquid margarine, margarines and other low trans acid content:.
4. Total Fat – Saturated fat and trans: acids increase the rate of LDL cholesterol, while serum levels of LDL cholesterol did not appear to be affected by the consumption of total fat. For this reason, the report suggests it is not necessary to limit the consumption of total fat as long as saturated fats are reduced to goal levels.
5. Carbohydrates – reduces LDL cholesterol as saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intake, are shown to decrease HDL cholesterol and serum triglycerides. This response to the input carbohydrate can be reduced by increasing soluble fiber intake. In fact, increasing the soluble fiber from 5 to 10 grams per day rate of LDL cholesterol can be reduced by about 5%.
6. Protein – Although dietary protein generally has little effect on serum cholesterol LDL, replacing protein-based plant for animal protein appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and low in saturated fat plant-based foods for protein. Of course not all animal proteins are rich in saturated fats and cholesterol. Fat-free and dairy products low in fat, egg whites, fish, skinless poultry and lean cuts of beef and pork are lower in saturated fat and cholesterol.
Using diet to lower cholesterol is the first step for anyone who has tested levels of LDL cholesterol. Lowering serum cholesterol levels the risk of coronary heart disease is decreased, and all other health benefits of a healthier eating.
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Article Source: ArticlesBase.com – Components Of A Diet To Lower Cholesterol
List Of Food That Lower Cholesterol
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