Cholesterol is naturally present in every person’s bloodstream. It is a building block for the membranes of our cells, bile acids, etc. About 80 percent of the cholesterol in the body is produced by one’s liver and the rest is ingested as part of our diets.

The cholesterol level in one’s bloodstream is controlled and regulated by the liver, which also stores the cholesterol that is metabolized from our food. In our bloodstream cholesterol is carried by lipoproteins, of which there are three types: low-density lipoproteins (LDL), high-density lipoproteins (HDL), and very-low-density lipoproteins (VLDL). LDL and VLDL have a higher proportion of cholesterol in comparison to protein and are considered bad cholesterol. HDL has higher protein levels than cholesterol making it good cholesterol.

While many view the term “cholesterol” with fear it is actually a very essential part of our body’s metabolism. It is only when there is too much of this substance in our body and in our bloodstream that cholesterol becomes a health problem. High cholesterol results in plaque being formed and then building up over time in our arteries, thus causing them to narrow.

Low and high cholesterol diet

You should consume foods that help to lower bad cholesterol levels, such as foods containing monounsaturated and polyunsaturated fats. It’s best to limit foods containing both saturated and trans fats. One’s intake of fat should be less than 30 percent of the total calorie intake for the day of which saturated fat should be less than seven percent and trans fats less than one percent.

Foods to reduce cholesterol

Certain foods help the body in lowering unhealthy levels of cholesterol. Consuming these foods should be accompanied by adequate exercise and lifestyle changes. Portion control is essential. Foods that are effective in lowering cholesterol levels are:

Fatty fish: Fatty fish are rich in Omega-3 fatty acids which are important to help lower levels of triglycerides in the blood. Some examples are tuna, salmon, and sardines.

Fiber-rich foods, whole grains, and beans: Whole grains, barley, beans, brown rice, quinoa, and oats are all beneficial in lowering a person’s cholesterol levels. One must aim to add as much fiber from beans, grains, and even vegetable sources.

Nuts: Nuts are very good for lowering cholesterol as they are rich in monounsaturated fats. However, as they have high-calorie content they should be eaten in moderation and without added sugar.

Fruits and vegetables: Fruits and vegetables are an essential part of a heart-healthy diet. Vegetables such as okra and eggplant are very good for a high cholesterol diet. Fruits such as berries, grapes, apples, and citrus varieties should be eaten every day for cholesterol-lowering benefits. One should try to retain the fiber content of fruits and vegetables as much as possible by retaining the peels and using fiber-retaining juicing methods.

The right oils: One must choose cooking oils wisely and opt for those that have unsaturated fats such as sunflower or canola, and avoid trans and saturated fats.

Soy: Soy-based foods and soy are found to be very good for lowering bad cholesterol.