What you eat in your diet can lower your cholesterol and improve your cholesterol ratio. The American Heart Association recommendations would be to limit meat consumption to only lean meat or poultry no more than 6 oz per day. Take the skin off chicken or other poultry. Opt for white meat over dark meat poultry cuts. Cut fat off steaks. The best way to reduce bad cholesterol would be to eliminate animal protein altogether. Use lower fat dairy products such as part skim white cheeses (no cheddar or colored cheeses), 1% milk, and Kefir (a cultured dairy beverage). Don't forget to exercise regularly (3-6 days per week) because this raises the levels of HDL (good cholesterol. Eat more mono-saturated fats (olive oil, sunflower oil, almonds, and walnuts) they also improve cholesterol ratios. Don’t smoke, among the other hazardous effects that it produces, it lowers good cholestero (HDL) levels as well.
Plants by nature have an essential role in reduction of cholesterol in the bloodstream. The compounds referred to as Sterols naturally occurring in plants have been found to lower the levels of cholesterol in the bloodstream. The U.S. Food & Drug Administration (FDA) is beginning to participate in support for plant based substances as a means to improve health conditions prominent in much of our society. One such claim is that they now admit and support the benefits of plant sterols as a means to reduce the risk of heart disease supporting the AHA’s commendation of these substances. The specifics are as follows: FDA claims that foods and products containing at least 0.65 grams per serving of plant sterol esters, eaten twice a day with meals for a daily intake of at least 1.3 grams (or 0.8 grams sterols) as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Additional research shows that plant sterols combined with exercise and a reduced fat diet can effectively reduce cholesterol up to 15%. These healthy plant sterols are fat like substances that occur naturally in fruits, vegetables, legumes, nuts and grains. They work essentially by lowering the bad cholesterol (LDL - Low Density Lipoprotein)without affecting good cholesterol (HDL - High Density Lipoprotein). Since these sterols are highly concentrated in the oils of these food sources many are removed from the daily diet due to food processing industry or people focusing on eliminating fat (especially beneficial fats) from the diet. What is to be understood here is another example of how beneficial fats are to our overall health as part of a balanced nutritional program. Coupled with mono-saturated, poly unsaturated omega 3 & omega 6 fatty acids, the sterols are an added nutritional punch from plant based oils.