A high cholesterol diet can contribute to heart disease! What you eat can have a big impact on weight levels and on narrowing of arteries that supply blood to the heart. Heart disease is the leading cause of death in the United States.

Certain fats are implicated in the development of atherosclerosis. Oils that undergo a process called hydrogenation, become trans-fats, which are particularly harmful. Hydrogenation alters the chemical structure of unsaturated fat and makes it more solid. Trans-fatty acids increase total cholesterol levels and low-density lipoprotein (LDL), while reducing beneficial high-density lipoprotein (HDL).

If you are undertaking a cholesterol lowering diet, it is important to eliminate the wrong kinds of fats and oils and replace them with heart-friendly olive or cold-pressed vegetable oils. Unsaturated vegetable oils from canola, peanuts, flax, corn, safflower, and sunflower are good choices.

Heart-friendly oils contain monounsaturated or polyunsaturated fatty acids that can reduce total cholesterol and increase HDL levels. They also contain omega-3 and omega-6 fatty acids.

Diets for high cholesterol should involve reducing or eliminating other saturated fats that come from animal fats, meat, lard, and dairy products, and that are found in tropical oils, such as coconut and palm oils. Saturated fats raise levels of undesirable LDL.

Unfortunately, a high cholesterol diet typically consists of favorite foods, such as french fries and potato chips, corn chips, some crackers, and many processed foods. Muffins, cookies, and baked goods are usually laced with the wrong kind of fats.

How can you embark on a cholesterol lowering diet?

Avoid trans-fatty acids Avoid saturated fatty acids In recipes that call for stick margarine, lard, or butter, substitute the good oils.

Diets for high cholesterol should also include fatty fish at least twice a week. Studies suggest that consuming omega-3 fatty acids from plants and marine sources offers benefit to people at risk for coronary heart disease.

Fish doesn?t have the high saturated fat that meat products do. Fatty fish like mackerel, lake trout, herring, and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Tofu and soybeans, walnuts and flaxseed (and their oils) contain alpha-linolenic acid, which can become omega-3 fatty acid in the body and are good choices if you are steering away from a high cholesterol diet.

Interestingly, people in the Mediterranean have a very low incidence of heart disease. Experts believe that the traditional Mediterranean diet may be responsible. This diet is comprised of generous amounts of whole grains, vegetables, dried beans and peas, fruits, red wine, and fish, with occasional small servings of red meats. This kind of cholesterol lowering diet raises levels of heart-protective HDL.

Green tea contains catechins and flavonoids that are beneficial in relation to lipoprotein oxidation and other processes that influence concentrations of harmful LDL.

Natural substances contain important compounds that protect the heart and can make a significant difference on cholesterol levels. For example, orange peel oil contains d-limonene?a natural solvent that dissolves cholesterol gallstones.

If you have changed your eating habits and have gone away from a high cholesterol diet, you may also be interested to know that vitamin E inhibits processes that are related to the progression of atherosclerosis and is linked with lower rates of ischemic heart disease.

A cholesterol lowering diet can make a difference to overall health and reduce coronary risk factors. Adding a supplement that contains clinically tested natural substances can support your efforts. Plant compounds balance and reduce levels, offering protective benefits.

If you are changing from a high cholesterol diet or considering a natural supplement for cholesterol reduction goals, it is important to seek appropriate medical direction.