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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Yes, there are actually two types of cholesterol in our bodies, good and bad. The harmful type otherwise termed as low-density lipoprotein is detrimental to human health because it can cause atheroma. Atheroma describes the plaque or fat streaks that commonly affect circulation through the arteries over time. If undetected early and left untreated an accumulation of “macrophage white blood cells” can make a member of any age group ill even a child below the age of ten.

It is even possible for certain symptoms to become apparent in a 5 year old and quietly grow in density in the child’s veins as throughout childhood. More commonly however, the more prominent of symptoms are not given diagnosis and attention until one of the more serious illnesses occurs such as stroke or heart attack, at which point it is oftentimes too far-gone to control. The results of such attacks may not always cause death but frequently result in lifetime disability.

It is difficult to picture exactly how high levels of bad cholesterol can wreak serious havoc on the body.  People who appear to be healthy may have a potential problem with bad cholesterol, which can only be verified by lab tests. It may be startling to most who discover how high their cholesterol level has actually risen over the years.

It’s not so mysterious how the condition of a high level of bad cholesterol is commonly caused by the over-consumption of saturated fats in one’s diet. In the advent of nutritional information being required by the FDA to print clearly on labels of processed foods such as canned goods and other packaged products at grocery stores, it is easier to determine the amount of cholesterol a food product contains.  This is just a small measure to raise public consciousness of the potential problem of high cholesterol.

Another major step in being more conscious about lowering cholesterol understands how the body metabolizes it. Actually it does not come from only from the diet. Diet is just one factor that contributes to the larger process of how your body uses cholesterol in general. As mentioned before there are actually two types of cholesterol. The other being good cholesterol which helps the body in its biochemical production of bile, which regulates fat soluble vitamins such as A, K, D, and E. 

Cholesterol also has an impact on the synthesis of the body hormone.  When cholesterol has been put to good use within the body, it is then excreted as excess lipids in the liver and gall bladder in the form of crystal particles.  Cholesterol is not water soluble, so it circulates continuously and then gets converted to the bad cholesterol (low density lipoproteins).  For the average and normal individuals with a healthy metabolism, bad cholesterol is naturally kept to a minimal and comes in as large quantities.  The unhealthy process however is when the low density lipoproteins come in many numbers of small sizes that can be trapped in the veins and accumulate as clogs. 

Genetic weakness or predisposition is not a significant factor in the matter of maintaining a healthy cholesterol level. The key is watching over the quantity of the kinds of food in the diet.  Cholesterol is prominent in animal meats and fats, especially pork and beef.  It is much easier to monitor your intake of fatty foods with all the precautions set forth in today’s food market.  But the discipline and responsibility truly lies in the hands of the consumer to live a life with less cholesterol consumption.

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When referring to “bad” cholesterol it means that low-density lipoprotein (LDL), simplified as a molecule which is a combination of fats and proteins, transport fat in the blood from the liver to body tissue such as the walls of the arteries. This prevents blood to flow freely through the veins. This fatty material packs, thickens, hardens and eventually over time block the arteries. This condition is known as Atherosclerosis. 

However, not all cholesterol is bad. Very little people know that cholesterol, known to be a non-soluble wax matter is significant for building membranes, cell walls, nerve casings and the production of hormones.

Subjecting your body to high cholesterol levels can result in conditions such as high blood pressure and other disorders such as Atherosclerosis and fibrosis.

You can reduce high levels of cholesterol by maintain a healthy lifestyle that involves a diet with low cholesterol food and a regular fitness program.  An unhealthy lifestyle of immoderation increases the risk of high cholesterol levels.

What Is a Healthy Diet?

1. Plan meals for at least a week in advance and include lots of high fibre vegetables and fruits and try to avoid refined carbohydrates. The more organically produced your food is, the better. Did you know that chemicals have an effect on the enhancement of increasing cholesterol levels? 

Various food stores have plenty of fresh organic fruit and vegetables available such as lettuce. Vegetables with high fiber content will reduce the LDL cholesterol because of low or even no cholesterol that it contains.  Remember there are some, and be on the look out, foods that enhance LDL.

2. Is eggs part of your diet? If so, more egg white than the egg yolk is better. If you are diagnosed with LDL cholesterol, you will know that egg yolk is a no go for you. 

Having baked foods in your diet? Rather replace it with products that are made from whole wheat and pasta made from cereal.  Unrefined sugar is a better alternative for beverages. The processes that refined food undergoes necessitate chemicals for whitening or refining, but involve a health risk for you as customer.

3. Water – we know it and most don’t do it or even know why it is necessary.  You can only benefit from drinking more water. Water helps the complete digestion process of your body, restoring the cleaning stability of your system which improves blood circulation.

4. The fresher the food, the better. Synthetically produced food or baked foods are usually produced or prepared with additives, colouring and by products to increase shelve life.

5. Do you like strong coffee, enjoy chocolate beverages, soft drinks or beverages filled with caffeine? You are risking yourself to certain cholesterol levels. The alternative will be fresh fruit juices instead of manufactured beverages with high sugar, artificial colouring and some additives.

It is important to remember that trans-fats and hydrogenated fats or oils used in food, can be more damaging than the saturated fats of oils of some origin.  Palm oil or olive oil may be more expensive, but is the best choice if you want to be safe against the damaging effects of too much cholesterol.

Consider a regular cholesterol test to prevent fatal hypertension or a stroke due to instant increases which you are unaware of.

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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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