Low Cholesterol Diet

By: Dr. April Davall



Increasing incidence of heart diseases is a worrisome possibility in modern high-pressure lifestyles. One of the major risk factors for coronary heart disease is high cholesterol (a lipid or fat necessary for building cell membranes) levels in the blood. Cholesterol is delivered to the cells by two types of lipoproteins (combination of the lipid and special proteins made by the liver) i.e. high density lipoprotein (HDL) the so-called “good” cholesterol, and low density lipoprotein (LDL) the so-called “bad” cholesterol Excessive cholesterol in the blood tends to deposit, as plaque, on the artery walls leading to their constriction and resultant heart problems.

While a number of medicines are now available to control excessive cholesterol levels, the preferred initial treatment should be a combination of diet, exercise and weight loss. It is very important to make the right choices of food and physical exercise as they affect one’s health. Exercise should typically involve at least thirty minutes of daily cardiovascular activity like brisk walking or aerobic exercises.

The best way to achieve a low cholesterol diet (one which helps to control cholesterol levels in the blood) is to work out a healthy eating plan. The plan should ideally start from buying food at the grocery store to ensure purchase of a variety of nutrient-rich foods for meals and snacks throughout the week. The healthy eating plan should give due importance to fruits, vegetables, whole grains, and fat free or low-fat milk and milk products; include lean meats, poultry, fish, beans, eggs and nuts; be low in saturated fats, trans-fats, cholesterol, salt (sodium), and added sugars (caloric sweeteners). The aim of the plan should be to eat foods that provide adequate nutrients without exceeding the daily calorie needs.

It is not enough to simply tighten the eating plan at home and let go while eating out. The effort should be towards a change to a healthier lifestyle. At the restaurant, it would be a good idea to examine the menu and to choose steamed, grilled or boiled dishes and avoid those that are fried or sautéed. If one is predisposed towards alcoholic beverages, the golden rule is “drink in moderation”, since these beverages have calories without any significant nutritional value.

Changing over to a healthy lifestyle, with a balanced diet and adequate exercise, not only helps to control blood cholesterol, but also reduces the risk of many chronic ailments such as heart disease, diabetes etc.

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