Components of a Cholesterol Lowering Diet

Those who have high cholesterol are usually told to start making dietary changes in order to help control their cholesterol, and perhaps to help them lose weight as well should they be overweight. It is best to try these things first in order to avoid having to go on cholesterol lowering drugs. So what exactly is a cholesterol lowering diet?

There are a number of options for cholesterol lowering diets. The first is called the Step I Diet, and consists of lowering consumption of dietary fats, cholesterol and salt. Total fat intake should be less than thirty percent of calories, with saturated fat less than ten percent of calories, polyunsaturated fat intake between eight and ten percent of calories, and monounsaturated fat (one of the healthiest kinds) making up the rest of the fat intake. Cholesterol consumption should be less than 300 milligrams each day, and salt consumption should be less than 2,400 milligrams per day. Patients who do not respond to this diet are sometimes moved to a slightly stricter Step II Diet, with lower levels of fats, salt, and cholesterol allowed.

Another option for cholesterol lowering diets is the Mediterranean Diet. In this diet the fats consumed are mainly of the healthier variety, including olive oil and that from fish. This diet tends to be very healthy because it focuses mainly on high consumption of healthy fruits and vegetables, beans, whole grains, and fish. Very little meat is consumed, and the diet is relatively low in fat, averaging between 25 and 35 percent of calories. Care does need to be taken though to keep total calories under control so weight gain doesn't result.

Some people also try very low fat diets such as the Ornish Diet when they need a cholesterol lowering diet. However, these diets tend to be harder to stick to since you can eat almost no dairy and meat in order to stick to the guidelines. The other diets are a bit easier to follow, so they might be more successful in the long run.

Whichever diet you choose to follow, keep in mind that not only do you want to watch the fat, sodium, and cholesterol intake, you need to keep your portions under control so your calorie intake overall is at the right level for either weight loss or maintenance, depending on your situation. Excess weight can keep your cholesterol high, and you don't want that.

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Chris A Clarke is committed to researching and producing informative and up to date articles on all aspects and facets of healthy eating programmes, diet and exercise regimes.