Controlling Cholesterol

Eating the wrong snacks is what can gets you into trouble. Snacks high in fats and carbohydrates can increase cholesterol levels, cause weight gain, and can eventually lead to complications such as heart disease, high cholesterol and diabetes. The good news is that, with so many people concerned with eating healthy these days, many food manufacturers have developed low fat, low carbohydrate alternatives to foods that are almost identical in taste to the “real thing”.

Fiber reduces cholesterol: A diet high in soluble fiber, such as that found in oat bran, whole oats, psyllium, legumes, barley, fruit, and prunes, lowers blood levels of the harmful type of cholesterol (LDL) without lowering the good cholesterol (HDL) levels. As it travels down the intestines, soluble fiber absorbs water and forms a gluey gel which picks up cholesterol and carries it out of the body. Yet, doctors caution, adding more soluble fibers to your diet is not a license to eat high cholesterol foods. High fiber diets are usually low in fat, too, and the cholesterol-lowering effects may be related to less fat in the diet as well as to fiber.

Eat plenty of fruits and vegetables: They are low in calories and fat. In addition they provide vitamins and antioxidants.

Watch your saturated fat intake: Consumption of saturated fats should be lowered, if not avoided, since they are associated with raising cholesterol levels. Saturated fats are usually encountered in fried foods and in animal meats.

Watch what you put on the food that you cook: Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of fat known as trans-fatty acids. These should also be avoided, since they raise cholesterol levels. They are usually found in fried foods and processed foods, such as cookies, chips, and candies.

Carbohydrates are an important and quick energy source: Since these are converted to sugar in the body, consumption of too many carbohydrates can cause weight gain and elevated glucose levels in diabetics. Additionally, previous research has indicated that consuming too many carbohydrates can lower HDL (good cholesterol) levels. Whole grain products, such as wheat bread and oats, are low in flour and high in fiber, minerals and vitamins. With the gaining popularity of the Atkins diet, many food manufacturers have low carbohydrate versions of breads and other grains. Low fat, unsalted pretzels and unbuttered, unsalted popcorn are also good alternatives.Nuts and seeds (preferably unsalted) are good and filling snack foods.They contain large amounts of unsaturated fats, which tend to lower total cholesterol levels. Nuts (especially walnuts) contain omega 3-fatty acids, which have been linked to lowering total and LDL (low density lipoprotein—the “bad” cholesterol) cholesterol levels while raising HDL (high density lipoprotein—the “good” cholesterol) cholesterol levels. Seeds, including pumpkin and sunflower seeds, contain high amounts of Vitamin E, B vitamins, and minerals.