A Successful Low-Cholesterol Diet

In order to create a successful low-cholesterol diet you must know something of its main compounds. In this article we present you a breakdown of a successful low-cholesterol diet.

Calories

Calories matter mostly because you gain weight if you eat too much - no matter what kind of food - it can be any kind. Being overweight is often associated with an increased LDL (low-density lipoprotein) level and a decreased level of HDL (high-density lipoprotein). Do not try to fool around by focusing on calorie counting. You will end up doing lots of good if you simply cut back on many of the foods that are high in fat, high in calories, foods that are empty nutritionally and instead eating more fruits and vegetables (which generally are pretty low in calories).

It is more likely that you will lose weight in the process. You will need to make a special effort to lose weight if your body mass index is 26 or higher, particularly if you have a high triglyceride level or you have metabolic syndrome. A 7.6 percent drop in the LDL level can be caused by losing 10 percent of your overall weight. The best way to lose weight is to exercise and burn more calories through exercise or by simply consuming fewer calories. Or why not, even both.

Fats

We're a nation obsessed with fat and this can be seen by taking a simple stroll down in any supermarket aisle. It is amazing that nowadays soap and toothpaste is not labeled "low in fat" - everything else - even if it is not - seems to be labeled this way anyway.

The amount of fat you eat does matter, yes, but which kind you consume is far more important. Your calorie intake should come about 25 percent from fat, but primarily from unsaturated fat. Saturated fats should be kept to less than 7 percent of your total calories, while trans fatty acids do practically nothing. By contrast, average Americans get about 34 percent of their calories from fat (13 percent of that fat is saturated and another 2 to 3 percent comesfrom trans fatty acids).

Protein

High-protein diets such as The Atkins or the Zone are not the way to eat for lifelong health. A fairly generous amount of protein is included in a heart-healthy successful long-term diet - it goes up to 20 percent of calories. Every bit as important as the quantity is the source of this protein. The bulk should come from fish and plant foods, while a bit of lean meat should be thrown in just for variety.

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