Cholesterol Diet

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all cells of the body. It helps to form cell membranes and some hormones, and performs other functions necessary in a healthy body. Cholesterol and other fats don’t dissolve in the blood, and are transported to and from cells by special carriers called lipoproteins. Those of significance are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL Cholesterol and HDL Cholesterol

LDL is the major cholesterol carrier in the blood. If too much LDL cholesterol circulates, it can gradually build up in the walls of the arteries feeding the heart and brain, forming plaque that can clog those arteries - a condition known as arteriosclerosis. A clot forming near this plaque could block the blood flow to part of the heart muscle causing a heart attack, or to part of the brain, causing a stroke.

A high level of LDL cholesterol (160 mg/dL and above) presents an increased risk of heart disease, so LDL cholesterol is called “bad” cholesterol. Lower levels of LDL cholesterol reflect a lower risk of heart disease. Anyone with heart disease, should aim for LDL cholesterol levels of less than 100 mg/dL.

About a third to a quarter of blood cholesterol is carried by HDL. It is thought that HDL tends to carry cholesterol away from the arteries and back to the liver, where it’s passed from the body. Some experts believe HDL removes excess cholesterol from plaques, thus slowing their growth. So HDL cholesterol is known as “good” cholesterol because a high HDL level seems to protect against heart attack. Conversely, a low HDL level (less than 40 mg/dL) indicates a greater risk of heart attack and possibly stroke.

Cholesterol Lowering Diet

Cholesterol lowering diets aim to balance LDL and HDL cholesterol to reduce the risks. There are various low-fat diets and drug programs promoted to address this health area. A recently-devised diet regime which works as well as the drug program and much better than the low-fat diet options is the Portfolio Diet. This is based around soy products and soluble fiber, and was devised by a Canadian research team working with the Almond Board of California, Unilever Canada and Lublaw Brands. After one month, the Portfolio Diet can reportedly lower LDL (bad) cholesterol by an amazing 35 percent, yet HDL (good) cholesterol levels remain unchanged.

A separate study has shown that HDL levels can be boosted after 3 months of drinking 3 glasses of 27% pure cranberry juice daily, thereby reducing heart disease risks by 40 percent.

The Portfolio Diet is a cholesterol lowering diet using a low-fat vegetarian regimen relying heavily on oats, barley, legumes, okra, eggplant, raw almonds and the bulk-fiber laxative Metamucil three times a day. Every Portfolio Diet meal contains soy, often in the form of soy yogurt or soy milk, and is both tasty and filling. This particular cholesterol lowering diet appears to be a very safe, very effective diet.

Sample Meal Plan

Breakfast
Oat bran, fruit, soy mil.

Lunch

Vegetarian chili, oat bran bread, tomato.

Dinner
Vegetarian curry, soy burger, northern beans, barley, okra, eggplant, cauliflower, onions, red pepper.

Other low fat recipes can be found here.

Supplementation

Also take a fiber supplement and laxative (such as Metamucil) 3 times per day for soluble fiber from psyllium, and use a cholesterol-lowering spread or margarine containing plant sterols.

NOTE: The downloadable Anne Collins Diet Plan has a well set-out Cholesterol Lowering Plan.