Cholesterol - Role of Diet

The food that we eat plays a major role in influencing the levels of cholesterol in our blood stream. It is seen that a diet high in saturated fats and animal products increases cholesterol levels in contrast to a diet consisting of vegetables, fruits and whole grains. Hence, care should be taken in consuming cholesterol -raising foods.

Good versus Bad cholesterol

Not all cholesterol is bad for health. In order to travel through our blood stream cholesterol molecules attach themselves to lipoprotiens which are of two kinds -
1. LDLs - The Low Density Lipoproteins deposit cholesterol on the artery walls and cause their thickening, leading to increased risk of heart diseases. They are the 'bad cholesterol.'

2. HDLs - The High Density Lipoproteins on the other hand collect cholesterol from the arteries and other tissues and take it to the liver to be metabolized. They are the 'good cholesterol.'

Here are some ways of reducing the cholesterol levels in your body -

• Avoid full fat dairy products like cream, butter and cheese which are rich in saturated fats.
• Olive oils, sunflower oils, canola oils, cotton seed oils , non hydrogenated margarine and soy oil reduce the risk of heart diseases as they contain mono saturated fats.
• Decrease your intake of fatty meats like pork, hamburgers and bacon.
• Eat a diet rich in vegetables, fruits and nuts help lower cholesterol levels.
• Cookies, cakes, pastries and chocolates are a no- no.
• Avoid tobacco as it causes the body to increse the productio of the bad LDLs.
• Eat fish rich in omega-3 like salmons , sardines and cold water fish.
• Eat soy products like tofu and soy beverages as it help lower LDLs.
• Try a vegetarian diet.

Include meditation and exercise in your daily routine.