The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication (A DASH Diet Book) by Heller Marla

Author:Heller, Marla [Heller, Marla]
Language: eng
Format: epub
ISBN: 9781455512812
Publisher: Grand Central Publishing
Published: 2011-09-11T16:00:00+00:00

Artery-Blocking High Cholesterol

The DASH diet has been shown to lower cholesterol. Cholesterol in the blood is found in several different forms. HDL (high density lipoprotein) is the good form of cholesterol. It is a form of “packaging” for cholesterol that actually cleans up the cholesterol in arteries. The LDL (low density lipoprotein) is the cholesterol package that tends to deposit cholesterol in the arteries. In general, we like to have more of the good cholesterol (HDL) and less of the bad cholesterol (LDL). Diet, weight reduction, and exercise as promoted in the DASH Diet Action Plan will support improving cholesterol profiles.

Specific nutrition recommendations for lowering cholesterol include: limited intake of dietary cholesterol, saturated and trans fats (discussed in Chapter 9), and increased intake of soluble fiber, soy foods, and plant stanols. The strategies are to reduce intake of the raw materials for making cholesterol (saturated and trans fats) and to reduce absorption of cholesterol and its raw materials. The DASH diet helps with both.

We want to reduce intake of these fats. The DASH diet encourages the use of low-fat or nonfat dairy foods, and lean meats, fish, and poultry, all of which help provide an eating plan low in saturated fats. The DASH diet is low in trans fats, since there is not much room for the empty calorie snacks and desserts that are often big sources of trans fats. Sources of heart healthy fats in the DASH diet include olive oil, avocados, nuts, fatty fish, as well as corn, soy and other vegetable oils.

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