Cholesterol is a sterol lipid, a form of fat that is found in the cell membranes of all body tissues of humans and animals. Most of the cholesterol in the body is synthesized internally in the liver, but some part also comes directly from the food we eat (dietary cholesterol). Dietary cholesterol is found only in animal products such as fatty meats (like liver and brain), offal, whole dairy products and egg yolks. Plant foods do not contain any dietary cholesterol, though they can provide beneficial plant sterols.



Being water-insoluble, cholesterol requires water-soluble lipoproteins (either low-density, LDL, or high-density, HDL) to transport it in the blood plasma. The LDL cholesterol is referred to as bad cholesterol because it is transported from the liver to the muscles, heart and other tissues, where it gets deposited, giving rise to health problems. HDL cholesterol, on the other hand, represents the transport of cholesterol from the arteries back into the liver for breakdown and disposal and is, therefore, referred to as good cholesterol.

Although cholesterol is an essential part of many physiological body functions - such as production of bile, synthesis of hormones and vitamin D, and metabolism of fat-soluble vitamins (A, D, E, K)- high levels of LDL cholesterol in the blood can give rise to serious cardiovascular problems - more so if the HDL cholesterol levels are low.

There are a lot of foods that can protect you from cardiovascular diseases by helping to lower your LDL cholesterol level and raise your HDL cholesterol level. The following are some guidelines and tips to eating foods that lower the level of bad cholesterol while raising the level of good cholesterol in the body.

Dietary Tips To Reduce Cholesterol Levels

Since the main cause of high cholesterol is saturated fats and trans fats, the first step to reducing cholesterol levels is substitute them with polyunsaturated and monounsaturated fats. This implies substituting butter with vegetable oils like olive, canola, peanut, sunflower, etc. and restricting as far as possible fried foods, cakes, cookies, pastries, ice creams, and full-fat dairy products. Other cholesterol-reducing tips are:

1.Switch from refined white grains to whole-grain foods that are rich in fiber.

2.Make nuts like almonds, peanuts and walnuts a part of your daily diet, because they are rich in fiber, antioxidants like vitamin E and selenium and good fats called omega-3 fatty acids, which protect your heart and increase your HDL level.

3.For non-vegetarians, oily cold-water fish such as salmon or tuna can provide a rich source of omega-3 fatty acids.

4.Include flaxseeds in your cereals and salads.

5.Reduce, or quit altogether, the consumption of fatty meats.

6.Substitute meats with beans and legumes.

7.Increase your intake of soluble-fiber-rich foods like oats and apples. Soluble fiber acts like a scavenger to sweep out the cholesterol from the arteries.

8.Eat at least 8 to 10 servings of fruits and vegetables.

9.Start relishing garlic in as many recipes as you can because garlic can regulate your liver functioning and it can dissolve the cholesterol deposits in the arteries. Also, eating just half a raw onion on a daily basis can lower your LDL and increase your HDL levels.