Cholesterol and Your Diet

If people can be good or bad, so does cholesterol. Cholesterol is an essential substance produced by the liver and the food that we eat. It is a chemical compound that helps keep our body healthy and strong. But since this waxy substance cannot dissolve in the blood, too much or not enough cholesterol may lead to heart problems, artery diseases or even stroke.

There are two types of Cholesterol-the Low-Density Lipoprotein (LDL) and the High-Density Lipoprotein (HDL). LDL is considered as the "bad" cholesterol. Too much LDL in the blood stream can form into a hard deposit that narrows the walls of the arteries. This plaque results to an increased risk of heart disease. Blockage in the coronary arteries deprives the heart muscles of blood and oxygen that may injure the heart or lead to heart attack. While LDL is harmful to our body, HDL or the "good" cholesterol has been proven beneficial. According to the American Heart Association, sufficient level of HDL in our body seems to protect against heart attack. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver. Some experts also believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup. HDL helps bile formation, metabolism and organ functioning. Thus, high level of LDL and low level of HDL cholesterol are risk factors, while low level of LDL and high level of HDL are good to your health.

The following foods are recommended to increase your "good" cholesterol level.

1. Fruits especially avocado and apple

2. Garlic

3. Peanuts

4. Orange juice

5. Cocoa

6. Green Tea

7. Raw Onion

8. One or two glasses of Red Wine each day

9. Salmon and tuna

10. Olive and Canola Oils

11. Soybean and Fish Oils

12. Leafy greens and Vitamin D foods

13. Oatmeal and whole-wheat products

14. Nuts such as walnuts, almonds and Brazil nuts

15. Flaxseeds and flaxseed oil

16. Foods that contain a high amount of soluble fiber such as brown rice and citrus fruits.

To lower your "bad" cholesterol level, avoid or minimize the following food options.

1. Dairy Foods - milk (that are not low or non-fat milk), mayonnaise, butter, cream, cottage cheese, ice cream, yogurt (try low fat yogurt instead), sour cream and egg yolks.

2. Red Meats - lamb, beef, pork and veal, organ meats like liver, brains, tripe and kidneys.

3. Processed Foods-sausage, cold cuts, pepperoni, bologna and hot dogs breakfast cereals, breads, crackers, energy bars, deep-fried foods, boxed foods, canned foods and prepackaged foods.

4. Snack or other foods that are high in Transfat-- cakes, pies, cookies, pastries and doughnuts, chips, coconut oil, palm oil and shortening.

5. Shellfish-crab, lobster, clams, oysters, shrimp and scallop

Besides eating healthy foods, you can also lower your "bad" cholesterol level by doing regular exercise, avoiding excessive alcohol intake and saying goodbye to smoking. Chemicals from smoke can only lower your "good" cholesterol level.