A Practical Approach A “Good” HDL Cholesterol
High Density Lipoprotein (HDL) a complex of lipids and proteins that functions as a transporter of cholesterol in the blood and which, in high concentrations, is associated with a decreased risk of atherosclerosis and coronary heart disease.Because HDL can remove cholesterol from atheroma within arteries, and transport it back to the liver for excretion or re-utilization, they are sometimes called “good cholesterol”. When measuring cholesterol, any contained in HDL particles serves as protection to the body’s cardiovascular health.
The diet should contain the recommended daily requirements of vitamins and minerals. Vitamin supplements are not considered an acceptable substitute for a healthy diet. The role of supplements in reducing the risk of coronary artery disease is somewhat controversial.
There is no proof that taking supplements of vitamin E or vitamin C prevents coronary artery disease. Taking folic acid or vitamins B6 and B12 may lower homocysteine levels, but evidence supporting their use by the general population is scanty.
Overall, a person should maintain a healthy weight and eat a variety of foods. The Mediterranean diet, which consists of large portions of fruits, vegetables, nuts, and olive oil, appears to reduce the risk of coronary artery disease.
Meats and meat products
Foods to reduce - Fatty cuts of beef, lamb, and pork, spareribs, organ meats, regular cold cuts, sausage, and hot dogs.
Foods to choose - Fish, chicken and turkey (without the skin), and lean cuts of beef, lamb, pork, and veal.
Dairy products
Foods to reduce - Whole milk, evaporated or condensed whole milk, cream, half-and-half, most nondairy creamers, and whipped toppings.
Foods to choose - Skim milk, 1/2% fat milk, 1% fat milk, and buttermilk.
Foods to reduce - Whole-milk yogurt, whole-milk cottage cheese, cheeses (such as blue, Roquefort, Camembert, cheddar, and Swiss), cream cheese, sour cream, and ice cream.
Foods to choose - Nonfat or low-fat yogurt, low-fat cottage cheese, low-fat cheeses, sherbet, sorbet, and frozen low-fat yogurt.
Foods to reduce - Butter and butter-margarine mixtures.
Foods to choose - Less solid forms of margarines made from liquid vegetable oils (packaged in a tub or squeeze bottle), olive oil, canola oil, and margarine products containing a plant sterol.
Foods to reduce - Egg yolks (to less than 3 a week).
Foods to choose - Cholesterol-free egg substitutes and egg whites (2 whole egg whites can be substituted for 1 egg in recipes).
Commercial baked goods
Foods to reduce - Pies, cakes, doughnuts, croissants, pastries, muffins, biscuits, high-fat crackers, high fat cookies, egg noodles, and breads made with several eggs.
Foods to choose - Homemade baked goods made with unsaturated oils, angel food cake, low-fat cookies and crackers, rice, pasta, and whole-grain (oatmeal, bran, rye, and multigrain) breads and cereals.
Saturated fats and oils
Foods to reduce - Chocolate
Foods to choose - Cocoa powder, carob, and nonfat chocolate syrup.
Foods to reduce - Coconut oil, palm oil, lard, and bacon.
Food to choose - Unsaturated vegetable oils: canola, olive, corn, safflower, sesame, soybean, and sunflower.
Dressings
Foods to reduce - Dressings made with egg yolk.
Foods to choose - Low-fat mayonnaise and salad dressings made with liquid oils.
Fruits and vegetables
Foods to reduce - Fruits and vegetables prepared in butter, saturated fats, cream, or sauces made with saturated fat.
Foods to choose - Fresh, frozen, canned, and dried fruits or vegetables.
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August 23rd, 2008 at 1:51 am
The last site i visited didnt have much info about cholesterol then i ended up here I am searching for solutions that it is worth reading . thx