Introduction
The aim of a diet for Atherosclerosis and Cholesterol (i.e. high blood cholesterol) is to reduce the level of bad LDL cholesterol and increase the levels of good HDL cholesterol.
About
Low levels of LDL cholesterol and higher levels of HDL cholesterol can help reduce the stickiness of blood (to minimise clotting), improve the elasticity of the artery walls and to achieve and maintain ideal bodyweight. Ultimately this will reduce the risks of cardiovascular disease and stroke.
The recommended blood level of LDL cholesterol is less than 3.5 mmol/litre.
The recommended blood level of HDL cholesterol is more than 1 mmol/litre.
The three main types of fats which appear in food are:
1. Saturated fats which raise blood cholesterol levels.
2. Monounsaturated fats which lower LDL cholesterol levels (if they replace saturated fats) without affecting 'good' HDL levels .
3. Polyunsaturated fats which can lower LDL (if they replace saturated fats) but may also lower 'good' HDL if consumed in large amounts.
All these fats are high in calories and should be minimised if you are also trying to reduce your weight. The Atherosclerosis Diet focuses on replacing saturated fats with mono- or poly-unsaturated fats, while maintaining a calorie controlled diet.
High
- HIGH FIBRE FOODS. Cholesterol-lowering can be achieved with daily consumption of pectin, certain gums (such as guar gum), dried beans or legumes, dry oat bran or barley bran, or psyllium.
- Fish Oils. Good dietary sources are salmon, tuna, sardines, mackerel and mullet. Fish oils eaten over a period of time help to reduce the stickiness of blood, to relax the walls of the arteries and to reduce LDL cholesterol levels.
- Vitamin E. Sources of vitamin E are wheatgerm, sunflower seeds, sesame seeds, almonds and corn.
- Vitamin C. The best sources of vitamin C are fresh fruit and vegetables.
- Phytosterols which have been incorporated into many margarines and spreads can lower LDL cholesterol. Studies show that 25 grams of sterol-enriched spread per day will reduce LDL-cholesterol by an average of 10%.
- Beta-carotene. Yellow and orange fruits and vegetables are recommended to prevent decrease of carotene which may occur with consumption of plant sterols.
Low
- SATURATED FATS. Saturated fats are harder, more solid at room temperature (e.g. fat on meat, butter, cream, full cream dairy foods, hard cheese, processed meats, cooking margarine, solid white cooking fats, coconut oil, palm oil, chocolate, commercial cakes, pastries, biscuits and deep-fried snack foods). Saturated fats should be replaced with monounsaturated fats which lower LDL while increasing good HDL cholesterol.
- REFINED CARBOHYDRATES. Reducing intake of refined carbohydrates is shown to raise the levels of 'good' HDL cholesterol. Refined carbohydrates appear in sugars and processed flours which are the main ingredients of many sweets, breads, biscuits and cakes.
- DIETARY CHOLESTEROL. This is found ONLY in animal foods and not in plant foods. Avoid brains, liver, kidney, pate, fish roe, egg yolks (three per week are recommended). As most blood cholesterol comes from within your body, not from your diet, a low cholesterol diet alone is not sufficient. It must be combined with a low-fat diet.
Moderate
- Monounsaturated fats have been shown to increase HDL levels. Sources of monounsaturated fats include olive oil, almonds, pecans, peanuts, cashews, avocados and fish. Only moderate intake of these fats is recommended as they are high in calories.
- Complex carbohydrates may decrease LDL cholesterol levels. However they may also lower 'good' HDL levels, so should only be eaten in moderation. Sources of complex carbohydrates include potatoes, rice, whole grains, root vegetables and wheat.
Breakfast
- Rolled oats porridge or bran cereal with added wheatgerm and low fat milk OR
- A 4-egg white omelette with onion, tomato and parsley.
- 1 piece of fresh fruit or 1 cup of fruit juice.
Morning tea
- 2 rice cakes or wholegrain crispbread with sterol-enriched spread or cottage cheese and tomato OR
- A handful of unsalted nuts.
Lunch
- 2 slices of wholemeal bread or one bread roll with sterol-enriched spread, tuna, salmon or sardines (packed in monounsaturated oil or water) OR
- Vegetable soup OR
- Green vegetable salad with sliced chicken or lean roast meat, with monounsaturated oil or lemon juice for dressing.
- One piece of fresh fruit.
Drink plenty of water through the day.
Between lunch and dinner
- Selection of raw vegetables (carrot, celery, cucumber) with low-fat yoghurt as a dip OR
- 1 low fat bran muffin.
- 1 glass fruit juice or water.
Dinner
- 1 piece of lean beef, lamb, pork, skinless chicken/1 cup of diet mince cooked without oil OR
- 1 piece of grilled fish or tinned salmon or tuna in white sauce made with low fat milk.
- 1 medium jacket potato or 1 cup of oven-fry chips (brush lightly with olive oil).
- 1 yellow or orange vegetable (carrot, peppers, pumpkin, corn) plus green vegetables or salad as desired.
Remember
- Keep your intake of ALL fats to a minimum, whether they are visible fats or invisible fats.
- Particularly avoid saturated (hard) or animal fats.
- Use small amounts of mono-unsaturated fats (olive, sunflower, avocado oils) and poly-unsaturated fats (cold-pressed sunflower oil, sunflower seeds).
- Eat plenty of high fibre foods such as cereals, grains and vegetables.
- Eat fish frequently.
- Exercise regularly.
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