There is a tendency among working generation of today to patronize restaurants offering such food. So be determined to avoid fast foods. Unless and otherwise it is explicitly stated as HDL cholesterol, the usage of word cholesterol refers always to the harmful ‘LDL’ type. The molecule lipoprotein deposits the LDL cholesterols on the walls of arteries, thus impeding the flow of blood through the arteries, HDL variety of cholesterols binds with the deposits to bring them back to the liver.

Chief Sources of the beneficial Cholesterol:

1. It is produced primarily in the liver and intestines and released into the blood stream. Seventy five percent of HDL is formed by this method as a result of internal process.

2. The rest is derived from the food we consume. So we humans have some considerable leverage in improving the HDL concentration. You should exploit this to weed out the excesses of LDL variety of cholesterol.

Now let us see the various means ways and means by which the malefic cholesterol concentration can be brought under control.

* Olive oil is the best among the unsaturated cooking oils available. It is mono unsaturated oil which is rich in omega 9 fatty acids. Grape seed oil , flax seed oil are also other sources of omega 9 fatty acids , but the concentration is substantially low compared to olive oil. The degree of saturation in coconut oil as in the case of other palm oils is high. Take vegetables and fruits which have higher fiber content like banana, guava, orange, beans, and nuts.
 
*  Alcohol and sugar stimulate the surplus production of LDL cholesterol. Restrain yourself from eating fast foods as they are rich in high fat saturated foods and sodium. 

*  In addition to omega-9 fatty acids omega-3 fatty acids are also beneficial. These acids can be found in Salmon, mackerel, certain tuna specie etc.

*  LDL cholesterol is also known or called as idle cholesterol as they are of no use to the body, residing as a waste. If this category of cholesterol is stepped up beyond certain range, physicians may recommend usage of drugs such as statins whose effect in bringing down LDL levels have been well established (proved). The dosage should be according to your doctor’s instructions.

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The urge to satisfy this desire of snacking is so powerful that the individual hardly realizes and thinks practically about the extent of cholesterol contained in the food item. Many of the snacks available at the fast food joints are quiet harmful to health and have made McDonald to specify the calories count, level of cholesterol and similar information on food products sold to the consumer.

Medical attention has been drawn on the ever increasing figures of fat and corpulent people who are in the high risk zone of heart diseases and strokes in the United States.

While it is advisable for the people to annually to visit the doctor for a complete medical examination of the body, it is equally recommended to institute changes in their way of living at the earliest, lest it will be too late.  Such life style changes invariably include making changes in food being consumed as an important and vital method of controlling cholesterol levels in the body.

Reduction in consumption of red meat is an important step towards controlling cholesterol levels. Steak, Ham and Bacon are examples of food items rich in fat.

Stopping intake of such items is not easy; therefore for those having risk of heart disease or stroke should start eating smaller portions of food with high fat content.

Hamburgers and fries are examples of food that a person can keep away from to avoid the risk of consuming food items which are rich in fat. Similarly the ingredients and oils used for cooking hamburgers and fries are high in cholesterol and injurious to health. Prepacked frozen foods heated in microwaves are equally harmful to health.

Consumption of milk, eggs and chicken are examples of dairy products which are to be reduced to control cholesterol levels. In case a person finds it difficult to stop consumption of these products, he can switch over to non-fat milk or yogurt which contains essential minerals like calcium.

While kids are young enough and can have junk food, candies and cakes, these foods are avoidable for the older people as the products used to make these foods are rich in fat content.

By this we are to a great extent aware of foods which must be definitely avoided in order to keep the cholesterol levels under check and it is needed to ascertain substitute foods items to plan a suitable diet.

A diet must necessarily have less than 30% fat to reduce cholesterol intake. If you can restrict consumption, your life will be healthier.

Food items like beans, fish, oil, fruits, garlic, soy, vegetables and whole grain foods have minerals, vitamins and omega 3 acids essential to control and reduce cholesterol levels in the body.

The diet can be varied on a daily basis to avoid the food intake becoming monotonous. Dieticians can help plan a healthy diet with changes on weekly basis. These changes and controlled diet will show the effect during visits to the clinic.

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It should be clear that presence of “good” cholesterol is vital for the normal functioning of the body and only the “bad” cholesterol requires attention. Also it should be borne in mind that the cholesterol level is not going up all of a sudden, but because of the careless consumption of cholesterol-rich food over a long period of time. When it is found that the level of bad cholesterol is very high, it may be too late to eliminate the same.

It is also observed that there is direct correlation between cholesterol level and over weight of the body. So obese persons are prone to have high level of cholesterol and are subject to the effects of the same. Also obesity and high level of cholesterol may be inherited and certain drugs and food habits also may cause the same. So it may be a surprise to a normal people to find one day that they are also having high level of cholesterol.

It may come as a surprise when undergoes a clinical test for some other disease that he or she is having high level of cholesterol since the level of knowledge about prevalence of cholesterol is very limited. So it high time that one tries to learn things about cholesterol such as the reasons and the ways to keep it under level.

Food habits are the major reason for increased level of cholesterol. We have to study the foods that increase the cholesterol level and avoid them and identify those foods which help to keep control and eat more of them. It has been established that foods with high level of antioxidants help to maintain the cholesterol level and so we identify them and take more of them.

Also some group of foods help to lower and maintain the cholesterol level which we will see under.

Fibers and oat meal
Dietary fiber is the term for several materials in the parts of plants which our body cannot digest. Fiber is classified as soluble or insoluble. Soluble fiber has been shown to help lower blood cholesterol. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Insoluble fiber doesn’t seem to help lower blood cholesterol. But it’s an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beetroot, carrots, turnips, cauliflower and apple skin.

Vegetables and fruits
Fruits and vegetables are rich in vitamins and antioxidants and they rank high in maintaining the cholesterol level. They are highly recommended than other processed or cooked foods. They do not contain fat and it is known that citrus fruit is rich in vitamin C and cucumber is having vitamin E and the antioxidants present in it helps to fight different kinds of diseases.

Fish
Among the non-vegetarian food, fish is highly recommended since it is free from fat. Tuna and other white meat fishes are good choices.

Other than fish, chicken and turkey, free of skin, and liver are also rich in protein and avoid cholesterol.

Yogurt
It helps for good digestion of food since that only controls the acids in the stomach. The low fat content in the yogurt and its role in digestion help to maintain the cholesterol level.

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