Holistic Foods to Help Lower Cholesterol

A holistic diet to reduce cholesterol should consider how all aspects of the diet work together to reduce cholesterol level. This type of diet should limit foods that contribute to cholesterol while increasing those that are known to help reduce overall cholesterol. In addition to total cholesterol levels, foods should be chosen that increase the good cholesterol while decreasing bad cholesterol.

Cholesterol

Cholesterol is a fatty substance that is not water soluble. The only way dietary cholesterol can be absorbed is if it is bundled together with proteins. This forms a lipoprotein that transports it through the body. Low density lipoproteins (LDLs) carry the cholesterol through the blood vessels. Over time, excess cholesterol builds up in the vessel walls, creating the inflammation and plaque that contribute to atherosclerosis. High density lipoprotein (HDL) is the "good cholesterol" because HDLs attach to excess cholesterol in the blood and carry it to the liver for disposal.

Foods to Limit

The first step in a holistic diet to reduce cholesterol is to cut back on saturated and trans fats. Found primarily in meat and dairy products, saturated fats raise total cholesterol and LDL levels. Trans fats damage the system twice. They raise the bad LDLs and lower the good HDLs. Trans fats are found in products that include "partially hydrogenated oil" in their ingredients. Foods that are high in cholesterol---organ meats, egg yolks, and whole milk---should be restricted or eliminated.

Foods that contain a lot of processed sugar may contribute to higher levels of LDL. Simple sugars, such as those found in sweets, white bread, and other carbohydrates, quickly raise the level of blood sugar (glucose). This stimulates the release of insulin to deal with the glucose levels.

Foods to Increase

Some general categories of food---fruits, vegetables, whole grains---reduce cholesterol. But there are specific foods and nutrients that are known to play a major role in keeping cholesterol under control: Phytosterols, soluble fiber, omega-3 fatty acids, olive oil, and niacin.

Phytosterols

Phytosterols, also called plant sterols because they occur naturally in plants, have been shown to lower blood cholesterol levels. Foods that contain the highest amounts of phytosterols include rice bran, corn, wheat germ, flax seeds, soybeans, nuts (peanuts, cashews, almonds), peas, and kidney beans.

Soluble Fiber

Eating 10-grams or more of soluble fiber a day has been shown to reduce total cholesterol as well as LDL levels. Two significant sources of soluble fiber are oatmeal (or oat bran) and flax seed. It can also be found in beans, apples, pears, and prunes.

Omega-3 Fatty Acids

Omega-3 fatty acids are called essential fatty acids because they are needed to maintain health; however, they are not produced by the body. Omega-3 fatty acids reduce cholesterol and blood pressure. Great sources are fish and nut oil. The American Heart Association recommends eating at least two servings of fish a week, such as salmon, tuna and sardines. While walnuts and peanuts are high in omega-3 fatty acids, they are also high in calories so portions should be limited to a handful a day (about 1.5-ounces).

Olive Oil and Niacin

The mix of antioxidants in olive oil reduces LDL levels while leaving the good HDL at the same level. The Food and Drug Administration recommends 2 tablespoons of olive oil a day. Niacin is one of the B vitamins found in enriched breads, fish, nuts, eggs, dairy foods, poultry and lean meat. Niacin helps to lower cholesterol by increasing the levels of HDL in the blood stream.