Lower Cholesterol Levels: Nutraceuticals, Healthy Foods, Diet, HDL And LDL Cholesterol

According to the American Heart Association, whose mission is to "reduce disability and death from cardiovascular disease and stroke," an estimated "105 million Americans have total cholesterol of 200 mg/dL or high,” which is consider the "level at which cardiovascular risk begins to rise." Lowering cholesterol is the only method which will reduce the risk of cardiovascular disease related to cholesterol.

Although drug therapy, exercise, and a healthy diet are key components to lowering cholesterol, a healthy diet is perhaps the best method. And some healthy diets are healthier than others. Lowering cholesterol by eating foods reported to have heart healthy properties can add extra benefits to low cholesterol diets.

Many foods may prove beneficial to those interested in lowering their cholesterol. Foods that have shown links between their consumption and a healthy heart include dietary fibers, fatty acids, flavonoids, isothiocyanates, phenolic acids, plant stanols/ sterols, soy proteins, and vitamins. Such foods are known collectively as functional foods or nutraceuticals. Nutraceuticals are generally defined as a "food or part of a food" that "provides medical or health benefits" that include " the prevention or treatment of disease," such as lowering cholesterol.

Anecdotal evidence suggests that diets rich in nutraceuticals such as dietary fiber may have an effect on lowering cholesterol. Components of dietary fiber, including beta glucan, found in oat bran, oatmeal, oat flour, barley and rye, may lower the risk of coronary heart disease. Whole grains, another source of dietary fiber, may also reduce the risk of coronary heart disease, and can be found in brown rice, oatmeal, cereal grains and whole wheat bread.

Lowering cholesterol and diets rich in nutraceuticals like fatty acids have also shown a positive influence on the heart. Sources of monounsaturated fats such as tree nuts, canola oil, and olive oil may reduce the chance of coronary heart disease. Omega-3 fatty acids found in walnuts and flax, sources of ALA, and omega-3 fatty acids found in salmon, tuna and other fish, sources of DHA/EPA, are also associated with diets aimed at lowering cholesterol.

Nutraceuticals that contain flavonoids like flavanols, specifically catechins, epicatechins, epigallocatechin and procyanidins have also been shown to play a role in positive heart health. Found in some teas, grapes, apples, cocoa and chocolate, flavonals are excellent examples of foods that can assist in diets aimed at lowering cholesterol.

Fruits and vegetables rich in potassium may also prove helpful to those trying to optimize their heart health, such as lowering cholesterol intake. Fruits, vegetables and processed foods like potatoes, low-fat dairy products, breads and cereals rich in whole grains, beans, and bananas combined with a low-sodium diet may lower blood pressure and stroke risk.

Known categorically as phenolic acids, nutraceuticals abundant in caffeic acid and ferulic acid may prove helpful in maintaining heart health along with lowering cholesterol. Fruits like apples, pears, and a variety of citrus fruits make an excellent addition to low cholesterol diets. Additionally, some vegetables and moderate coffee intake may also provide added health benefits for the heart along with lowering cholesterol.

Foods that contain plant stanols or sterols may also reveal benefits to one's heart. In addition to lowering cholesterol, free stanols/ sterols like corn, soy, wheat, wood oils, and foods fortified with free stanols/ sterols have also shown to reduce the risk of coronary heart disease. The risk of coronary heart disease has also shown a possibility of decrease with stanol/ sterol esters. Found in fortified spreads and dietary s supplements, stanol/ sterol esters are an excellent addition to diets aimed at lowering cholesterol.

Soy proteins, nutraceuticals found in soybeans and soy-based products, commonly found in meat and dairy substitutes as well as tofu, may also help in lowering cholesterol. Additionally, soy proteins also have the benefit of potentially reducing the risk of heart disease, specifically coronary heart disease.

A commonly touted vitamin that helps in maintaining proper heart health when combined with a diet designed for those lowering cholesterol is vitamin E. Vitamin E is popular as a supplement, but is also found in foods like sunflower seeds, almonds, hazelnuts and turnip greens.

Healthy foods are considered by many as the best first step in lowering cholesterol. Nutrient rich foods, although far from a miracle cure, can play an important role in low cholesterol diets. Maintaining proper levels of HDL cholesterol and LDL cholesterol are significant aspects of lowering cholesterol, and related closely to maintaining proper heart health. Eating foods low in LDL cholesterol and high in HDL cholesterol may be considered an integral part when dieting. For those on a diet targeted at lowering cholesterol, they may consider incorporating functional foods high in nutrients that may prove effective for maintaining heart health.


Sources:
Functional Foods. International Food Information Council. Nov. 2006. 10 Mar 2007. http://ific.org/nutrition/functional/index.cfm#**< br />Common Misconceptions About Cholesterol. American Heart Association, Inc. 2006. 10 Mar 2007. http://www.americanheart.org/presenter.jhtml?ident ifier=3006030
Cholesterol. American Heart Association, Inc. 2006. 10 Mar 2007. http://www.americanheart.org/presenter.jhtml?ident ifier=1516
Following a Healthy Eating Plan. American Heart Association, Inc. 2006. 10 Mar 2007. http://www.americanheart.org/presenter.jhtml?ident ifier=1088