Wanting to Prevent High Cholesterol

Cholesterol is a fat-like, waxy stuff that is a blend of lipid (fat) and steroid. It is found in the blood as well as the cells of the body. Cholesterol is inevitable for the good health, and in fact, it plays a pivotal role in making tissues, cells, bile acid, Vitamin D, and hormones including estrogen and testosterone. Majority of the cholesterol found in the body is secreted by liver and the rest comes from the diet. Among the main sources of dietary cholesterol are meat, fish, poultry, and dairy items. The cholesterol from the diet is absorbed from the intestine and is stocked up in the liver, which in turn controls cholesterol level in the body and generate cholesterol when it is required by the body.

LDL and HDL

LDL (Low Density Lipoprotein) - This is usually referred to as bad cholesterol, as its high level is associated with cardiovascular diseases. When the body produces increased LDL, it ends up as cholesterol deposits on the artery walls, thereby leading to the formation of cholesterol plaque - a kind of thick as well as hard substance. Cholesterol plaque, over the time, results in the clotting of the artery walls thus narrowing the arteries and causing a disease namely atherosclerosis.

HDL (High Density Lipoprotein) - On the other hand, HDL is good cholesterol, as it prevents the chances of developing atherosclerosis via absorbing bad cholesterol from the artery wall and expelling them through the liver.

In addition to LDL and HDL, the total cholesterol also includes VLDL (Very Low Density) cholesterol and IDL cholesterol (Intermediate Density).

Tips to elevate HDL and lower LDL

One could increase HDL and lower LDL levels through the intake of a balanced diet. The dietary fat we intake is usually categorized into four: saturated fat, Trans fat, monounsaturated fat, and polyunsaturated fat. Since they help to decrease LDL and elevate HDL, the diet containing monounsaturated fat and polyunsaturated fat are highly recommended. But, saturated fat or animal fat and Trans fat in the form of solid fat are not heart healthy, as it increases the level of LDL or bad cholesterol.

Some of the best sources of Monounsaturated Fat are:

Almonds
Avocados
Cashews
Olive Oil
Peanut Oil
Hazelnut
Peanut Butter

A diet with polyunsaturated fat not only helps to regulate blood pressure but also helps to strengthen the immune system. The food items that are rich in polyunsaturated fat include:

Corn Oil
Flaxseeds
Mackerel
Pumpkin Seeds
Sardines
Soybeans
Sunflower Oil
Trout
Canola Oil
Cottonseed Oil
Herring

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