Did you know that eliminating all fat from your diet can actually be detrimental to your cardiac health? Cholesterol is an important yet confusing aspect of dieting. While you can clearly see when you need to go on a diet to lose weight, the only way to determine if you need to go on a “cholesterol diet” is through blood work. When working to improve cholesterol numbers, dieters need to first learn about the components of cholesterol. Then they will be ready to modify their diet with the goal of obtaining an optimal cholesterol reading.

Creating a cholesterol diet including foods rich in Omega-3 fatty acids, soluble fiber, even alcohol can greatly improve cholesterol readings. In addition, reducing one’s intake of saturated fats is another vital step in executing a successful cholesterol diet.

HDL Cholesterol (GOOD)LDL Cholesterol (BAD)
The bad, or LDL cholesterol is what builds up in the arteries forming plaque that can eventually narrow and harden the arteries, a phenomenon called atherosclerosis. If a blood clot forms, because the width of the arteries has been reduced by this plaque, it is more likely to get stuck and cause a hear attack or stroke.

What your numbers mean:

  • Less than 100 mg/dL Good
  • 100-129 mg/dL Near Optimal
  • 130-150 mg/dL Borderline
  • 160-189 mg/dL High
  • 190 mg/dL and higher Very High

Triglycerides
Triglycerides are fats produced in the body. People who are at highest risk for developing elevated triglyceride levels tend to be one or more of the following:

  • obese or overweight
  • physically inactive
  • cigarette smokers
  • heavy drinkers
  • heavy consumers of carbohydrates
  • diabetic
  • a sufferer of heart disease

Total Cholesterol
Total blood (or serum) cholesterol is an important factor as well. There are general ranges that indicate risk level.

200 mg/dL or less
If your number fits into this range, you are doing well as far as your total cholesterol is concerned. Of course you must look at the other components too but, if they are also in a healthy range, you are considered to be at low risk for cardiovascular disease.

200-239 mg/dL
If your number fits into this range, a closer analysis of your HDL, LDL, and triglycerides is necessary in order to create a preventative treatment plan.

240 mg/dL or greater
Those whose levels are within this range are at high risk for developing coronary heart disease.

Raising Your HDL Through a Cholesterol Diet:
The fats found in the following foods are beneficial to increasing your HDL (good) cholesterol. Omega-3 fatty acids are heart-healthy and found in a variety of foods.

  • Fish oils (salmon, tuna, herring, sardines, trout, mackerel)
  • Canola oil
  • Avocado
  • Peanut butter
  • Ground flaxseeds
  • Food rich in soy
  • Dark, leafy greens
  • Walnuts
  • Garlic
  • Oatmeal and oat bran

Lowering Your LDL Though Cholesterol Diet:
The most effective way to reduce the bad cholesterol is to limit your consumption of foods containing saturated fat and increase your intake of foods high in soluble fiber. Moderate alcohol consumption can also reduce LDL cholesterol.

Foods to Avoid:

  • Whole-milk
  • Butter
  • Cream
  • Ice cream
  • Cream cheese
  • Certain shellfish
  • Organ meats
  • Duck and goose

Beneficial Foods High in Soluble Fiber

  • Oat bran
  • Beans
  • Peas
  • Rice bran
  • Barley
  • Citrus fruits
  • Strawberries
  • Apple pulp