Keeping LDL Cholesterol in Check

By now, most people know that high levels of blood cholesterol can lead to blocked arteries. If an artery that supplies blood to your heart becomes blocked, a stroke can occur. Although often portrayed as a dietary evil, cholesterol is essential to life. There is a type of cholesterol that poses significant health risks-and that is called LDL cholesterol (Low Density Lipoprotein) or the bad cholesterol. The other form HDL cholesterol (High Density Cholesterol) or the good cholesterol helps in preventing the effects caused by LDL cholesterol and other harmful substances.

There is no doubt that what you eat influences the levels of cholesterol and other fats in your blood. Numerous studies document that diet high in animal products and other saturated fats tend to elevate cholesterol levels, in contrast to the low levels found in people whose diet consist largely of whole grains, fruits and vegetables. People with a family history of heart disease should be diligent in following a diet that limits the cholesterol-raising foods and emphasizes the cholesterol-lowering foods indicated below:

Foods that may raise your LDL cholesterol:

1.    Foods those are high in saturated fats and trans fats, such as Hard margarine and vegetable shortening.
2.    Foods and food products made with saturated tropical oils, and partially hydrogenated oils. These include cookies, pastries, cakes, and chocolates.
3.    Dairy products that are full fat and rich in saturated fats, such as butter, cheese, cream.
4.    Meat products or meats those are fatty, such as pork, marbled beef, and lamb chops. Bacon, hamburgers, salamis (chicken salami for example), frankfurters, and other cold cuts also come under same category.

Foods that may lower your LDL cholesterol:

1.    Certain cereals in their raw form, such as whole-wheat, rye, and pumpernickel.  Multigrain breads and rolls also fall into this category.
2.    Soy products, tofu, oatmeal and all those breakfast cereals that contain rice bran or oat.
3.    Nonhydrogenated oils, such as soft margarine, canola oil, olive oil, safflower, soy bean oil, sunflower oil, and cottonseed oil.
4.    Certain vegetables, such as sweet corn, garlic, lima beans, onions,  kidney beans, and others from the beans/legumes family.
5.    Certain fresh fruits, such as apples, bananas, oranges, and pears. Certain dried fruits as apricots, figs and prunes.
6.    Among the nuts almonds, walnuts, and pecans help reduce the bad cholesterol
7.    And, among seeds sesame and sunflower seeds help to control the blood levels of LDL cholesterol.