printable article

Originally published December 22 2010

Good and bad fats - How to select the right kind of cholesterol

by Melanie Grimes

(NaturalNews) Cholesterol is a fatty substance made in the body, but it is also contained in foods. "Bad" cholesterol clogs arteries and leads to heart disease and stroke. The higher the levels of blood cholesterol, the higher the risk of heart attacks, according to the American Heart Association. It recommends limiting foods that contain "bad" cholesterol, commenting that, "the biggest influence on blood cholesterol level is the mix of fats in your diet -- not the amount of cholesterol you eat from food."

Protein Foods That Are Low in Cholesterol.
Animal protein contains high amounts of cholesterol in general, but some sources are lower than others. Chicken and fish contain lower amounts of cholesterol than red meats like beef and lamb. Fish are also good sources of low cholesterol protein. Six ounces of salmon contains 34 grams of protein and 4 grams of fat, compared to a six-ounce steak, which contains 38 grams of protein and 44 grams of fat. Vegetables can also provide protein. Foods such as lentils provide 18 grams of protein with less than 1 gram of fat. Other sources of protein that are low in fat and cholesterol include nuts, beans and grains.

Lowing Cholesterol in Calcium Intake
Dairy products contain calcium. Only raw milk and products made from raw milk are advised. Non-dairy sources of calcium are lower in cholesterol and better for overall health. The Harvard School of Public Health recommends non-dairy sources of calcium as well. The college suggests adding vegetables high in calcium, such as bok choy, to the diet. Other high calcium foods include baked beans, collard greens, sesame seeds, and spinach.

Low Cholesterol Oils
Oils and fats can be high sources of cholesterol but low cholesterol alternatives are readily available in the supermarket. High cholesterol fats include those from dairy, such as butter. The Harvard School of Public Health recommends plant oils, especially coconut oil. Healthy oils can also be added to the diet with the addition of liquid vegetable oils such as olive oil, sesame oil, almond oil and avocados. Consuming walnuts or flax seed also adds "good" oils in the diet. Read labels and avoid food products that contain trans fats or hydrogenated oils as these can contribute to high cholesterol.

Add Healthy Omega-3 Fatty Acids to Lower Cholesterol
Healthy fats from fish and walnuts provide numerous health benefits. Omega-3 cannot be manufactured in the body but are necessary for a variety of functions in the body. They also contribute to disease prevention by helping to lower blood pressure and to reduce arrhythmias, and they may prevent heart disease and stroke.

About the author

Melanie Grimes is a writer, award-winning screenwriter, medical journal editor, and adjunct faculty member at Bastyr University. She also teaches homeopathy at the Seattle School of Homeopathy and the American Homeopathic Medical College.
A trained homeopath, she is the editor of the homeopathic journal, Simillimum, and has edited alternative and integrative medical journals for 15 years. She has taught creative writing, founded the first Birkenstock store in the USA and authored medical textbooks.
Her ebook on Natural Remedies for the Flu is available at:
Follow her blog at

All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing LLC takes sole responsibility for all content. Truth Publishing sells no hard products and earns no money from the recommendation of products. is presented for educational and commentary purposes only and should not be construed as professional advice from any licensed practitioner. Truth Publishing assumes no responsibility for the use or misuse of this material. For the full terms of usage of this material, visit