Cholesterol lowering foods are a hot topic among people with cholesterol challenges; but what's the reality?

First of all before we look at what cholesterol lowering foods there are available, we need a little background on information on cholesterol, what it is and what it does for and to you. Then we can understand more fully what foods we need to eat and why.

Cholesterol is a soft waxy substance that is produced by your liver transported around your body in the blood stream to where it is needed, and it is present in many areas of the body like the nervous system, your heart, your, skin, and muscles. It helps in the normal functions of producing hormones, bile acid and vitamin D.

While cholesterol is in the blood, it combines with the fatty acids there, forming HDLs or High Density Lipoproteins, and LDLs Low Density Lipoproteins. Now the level of these Lipoproteins can be measured by giving a blood sample and having it analyzed, with 4 values being given in milligrams per decilitre (one tenth of a litre):

• total blood cholesterol < 200mg/dl
• HDL > 60mg/dl
• LDL < 100mg/dl
• triglycerides < 150 mg/dl

The HDLs are often called the “good” cholesterol, and the higher this number is, the better. The LDLs are the bad cholesterol because they stick together forming plaque which thickens your arteries, narrowing the area the blood can flow through, and causing heart disease, heart attacks and strokes. You want this LDL number to be a slow as possible getting less than 100mg/dl, and the triglycerides should be less than 150 mg/dl.

Once you have had the blood test, your doctor will go over the results with you to explain what they mean, and what you need to do about them, if anything. If your cholesterol numbers are not good, you have the consolation that, according to nutritiondata.com, more than half of the adult population in the US have levels which are considered to be outside the acceptable range. That doesn’t mean it is good, just that you are not alone!

Now what about the foods that are said to lower cholesterol, do they? According to the Mayo Clinic, there are five main foods which can lower your cholesterol thus protecting your heart from the risk of heart disease, heart attack or stroke.

Oatmeal and oat bran have soluble fibre in them, and it is this which lowers your LDL level, that is, it lowers your bad cholesterol, which is want you want. Now oatmeal is not the only food that contains soluble fibre, so do kidney beans, apples, pears and prunes, psyllium and barley too. The soluble fibre seems to work by reducing the absorption of cholesterol in the intestines. Eating just 10 grams, or more of this soluble fibre each day will decrease your total and LDL cholesterol. Just 1 1/2 cups of cooked oatmeal will provide you with 6 of those grams, add a banana and that will add another 4 grams of fibre.

Nuts are also a good food to eat, with walnuts and almonds acting to keep your blood vessels healthy. The Food and Drug Administration is now recommending a handful of nuts a day, whether they are almonds, walnuts, hazelnuts, peanuts or pecans, they all seem to help. Do note, though, that nuts are high in calories, so make sure you limit yourself to just that handful a day, as eating more will add on pounds that you do not want to add. You might want to consider replacing a high saturated fat food with nuts, for example replace the cheese in your diet with  a handful of walnuts.

Most of us know that fish is good for us, but perhaps the reasoning behind it is a little vague. Fatty fish has high levels of omega 3 fatty acids, and these have been shown to help reduce blood pressure, and in those people who have already had heart problems, it can significantly reduce the risk of a sudden death. It is now recommended that you eat fish twice every week, especially fish like sardines, salmon, tuna or mackerel. If you really can’t make yourself eat fish, then you could get your omega-3 fatty acids from canola oil or ground flaxseed. Fish oil supplements are another alternative to eating fish, but fish has other nutrients that the fish oil supplements lack, like for example, selenium.

Next on the list of foods to eat to help your cholesterol comes olive oil, which contains a mixture of antioxidants that will lower your LDLs (the bad cholesterol) while leaving the HDL, the good cholesterol alone. To get the most benefit for your heart from this, the F&DA (Food and Drug Administration) recommend 2 tablespoons full every day. Olive oil is recommended for use in salad dressings mixed with balsamic vinegar, or when you saute vegetables. You can also use it to baste meat or poultry instead of using butter.

However, there are different types of olive oil, and you want to avoid those that are light olive oil. This is usually processed more, and it does not refer to the number of calories in it, but to its lightness in color. What you should go for is the extra virgin olive oil because it has been processed less, and it contains more of the antioxidants that you need for a healthy heart.

The fifth food is found in plants, and helps to block the absorption of cholesterol. This is called plant sterol or stanols, and it has been found to help reduce the bad cholesterol by over 10%. To do this you need to take at least 2 grams of plant sterol each day. Some foods have been fortified with it, like margarines, orange juice and some yogurt drinks, but to make a difference to your health you need to have about two 8 ounce drinks of orange juice which has been fortified with plant sterol each day.

By eating these recommended foods every day, in the quantities suggested, you will be helping your heart by reducing the risk of heart attacks or strokes, by lowering your cholesterol, but remember that you should also be exercising regularly, not smoking, and not drinking excessive alcohol. Do all this, and your health will improve, and your cholesterol levels will become more acceptable.