Cholesterol is a waxy substance. Our body needs it to build cells, produce vitamins, hormones and bile acids. Cholesterol is not a bad substance when it is within certain limits. We get cholesterol from our diet known as dietary cholesterol. Our body makes most of cholesterol in liver and maintains a healthy balance of cholesterol in blood.
Cholesterol that is made by the liver is called lipoprotein. There are two types of lipoprotein; low density lipoprotein (LDL) and high density lipoprotein (HDL). High levels of LDL cholesterol can lead to plaque buildup in your arteries and result in heart disease or stroke. High levels of HDL cholesterol can lower your risk of heart disease and stroke.
Dietary Cholesterol: Food Sources
Source of dietary cholesterol includes egg yolk, shrimp, red meats, poultry, cheese and butter. Except egg yolk and shrimps, all the foods contain high cholesterol content and high saturated fatty acid. In spite of low levels of saturated fatty acid, eggs are also nutritional dense and economical. Harvard Egg Study has clarified that up to one egg per day is not associated with increased heart disease risk in healthy individuals.
Reducing Cholesterol
Foods have the ability to reduce cholesterol in many ways. Some foods deliver fiber, which has the ability to bind with cholesterol and prevent it entering the blood stream. Other foods give polyunsaturated fat which directly reduces cholesterol. Some foods contain plant sterols and stanols, which block the body to absorb cholesterol.
Fibrous foods: Oats, barley, whole grains, beans, legumes, eggplant, okra, apple, strawberries, citrus fruits, and psyllium (supplement).
Healthy fats: Nuts like almonds and walnuts, Oily fish enriched in omega-3, Olive oil, Chia seeds, and flax seeds.
Diet: Mediterranean style diet is perfect and healthy way to reduce blood cholesterol and improve heart health.
Sources
[1] Soliman GA. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients. 2018 Jun 16;10(6):780. https://doi.org/10.3390/nu10060780
[2] Jones, P.J.H. (2009), Dietary cholesterol and the risk of cardiovascular disease in patients: a review of the Harvard Egg Study and other data. International Journal of Clinical Practice, 63: 1-8. https://doi.org/10.1111/j.1742-1241.2009.02136.x
[3] https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
Leave a Reply