Fats can either be saturated and unsaturated. It is better to consume food that is rich in polyunsaturated fat as they are healthier and can be easily emulsified and excreted. One type of polyunsaturated fat is the Omega 3 fatty acid. It is commonly found in seafood like fish and shellfish. The herring, salmon and mackerel are known to contain Omega 3 fatty acids in the highest concentration.
There is actually only little evidence that Omega 3 can reduce LDL levels. However, fish is still a good dietary choice because it is low in saturated fats, which are certainly not wanted in the body. The use of Omega 3 fatty acid supplement is also not recommended as a treatment for high cholesterol because its long-term effects have not been documented.
In addition to Omega 3, recent studies have shown that soyfoods have positive effects in people who wish to control their cholesterol levels. This, and the added benefit of heightened mental function. Carey Gleason, Ph. D., a senior scientist from University of Wisconsin School of Medicine and Public Health said that studies have shown increased mental functioning for people who consume soyfood. Furthermore, East Asian countries, where soyfood is a staple, have documented significantly lower number of dementia cases.
This study can actually benefit people who wish to control their cholesterol levels and prevent the incidence of heart diseases and stroke. Further studies have shown that in addition to losing weight and complimentary low fat diet, soyfood consumption can help in eliminating the bad Low Density Lipoprotein. This is so because soyfood can increase HDL, which will in turn decrease LDL. Increased HDL can cause better vessel elasticity and lower triglycerides.
The United States Food and Drug Administration have already stated minimal amount of soy protein, about 25 grams in addition to low saturated fat and cholesterol diet can actually reduce the risk of heart disease. One serving of soyfood can carry up to 6.25 grams. This simply means a daily consumption of 4 servings should do the trick.
Another substance that may deem effective in controlling cholesterol levels is the vitamin B, Niacin. Though it is not food that is readily ingested, it can be found in various sources. They also serve several functions.
One function is that it breaks down complex carbohydrates to simple sugars. Another is that it keeps the nervous system healthy as they provide the necessary protection and sheath (myelin). Next, is that it supports the digestive system through the intrinsic factor that also helps in preventing anemia. Finally, niacin keeps the skin, hair and eyes healthy.
Niacin has been shown to increase HDL by about 15-35%. Furthermore, an added benefit of reducing LDL and triglyceride levels is documented. Though Niacin is very important, it is to be remembered that therapy will require high dosage. The long-term effects are unknown, so an appointment with a physician prior to commencing therapy is highly recommended.
Keeping the weight in check is of course a must when trying to lower the levels of cholesterol. In addition to some exercise, a low fat diet and the help of an appetite suppressing product is a must.