Cholesterol: A Guide Of High and Low Foods

Cholesterol belongs to the sterol group of fats and is a necessary component of cells throughout the body. In fact cholesterol plays a vital role in the production of nerve tissue, digestive bile and the sex hormones. Not only does our body need Cholesterol but it also manufactures it itself via the liver that creates in the neighborhood of 1000 mg daily. Though the liver will cut back production when there is a high amount of cholesterol in the diet it often does not do so enough to prevent the unhealthy accumulation of excess cholesterol.

The excess accumulation of cholesterol can lead to a stroke or heart attack. This happens because the build-up of excess cholesterol begins to clog the blood vessels leading to arteriosclerosis. It is believed that the overall incidence of strokes and heart attacks could be reduced by as much as 50% if Americans could reduce their cholesterol level by 25%. In fact, for every 1% of lowered blood cholesterol, the chances of having a heart attack are reduced by 2%.


However, all cholesterol is not bad, as most know by now. There are two types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL helps to remove excess fats from your blood while high LDL is known to lead to a higher incidence of strokes and heart attacks.


So the question is how can we follow a diet that helps us reduce LDL while still gaining the benefits of HDL? Below you will find a list of foods to avoid and foods you should eat in order to reduce overall cholesterol levels.

Food To Avoid

• Eggs – Eggs have very high levels of LDL. (Note that the white of an egg is not bad for you.)


• Fats and Oils – Fried foods, hydrogenated oils and excess amount of other oils are all considered to be very high in LDL.


• Sugar Products – Most sugar products will increase LDL almost exclusively. Avoid them.


• Meat Products – All meat products have very high levels of HDL and should be avoided.


• Shell Fish – Though overall fish are healthy and help to reduce cholesterol this is not the case with shellfish. Crabs, shrimp (prawns), lobster and other such foods are very high in LDL.


• Dairy Products – All dairy products have high levels of LDL. It is recommended that you use non-fat dairy products instead.


• Fast Foods – Most, if not all fast foods are very high in fat content and increase LDL.

Foods To Eat

• Low-Fat / Non-Fat Dairy Products – Low fat or no-fat dairy products are much better options than their normal counterparts but make sure you know the actual fat content of the item.


• Non-Shell Fish – All fish are high in Omega-3 and as a result they actually help lower cholesterol.


• Soy Products – Soy products high in protein are good for reducing cholesterol.
  Nuts – Nuts such as walnut, almond, pecan and peanut all help to reduce cholesterol if they are eaten in their natural form.