One of the greatest contributors to CAD is cholestrol, particularly low-density lipoproteins(LDL). LDLs are sometimes referred to as "bad cholestrol", as compared to High-Density Lipoproteins(HDL).
-LDLs are derived from animal byproducts, although the worst ones are the artificially-created trans fats. Trans fats are man-made by blasting foods with hydrogen atoms; it gives them a better taste and longer shelf life, but are a risk to your health. Example: "partially hydrogenated soybean oil", in many varieties of chips and snack foods.
-LDLs are considered "bad" because a surplus of LDLs will not be properly broken down by the liver, and instead accumulates in the arterial wall and becomes plaque.
-Inversely, HDLs actually pick up loose cholesterol throughout the body and carries it to be broken down in the liver. This is why it's important to not only have low LDL levels, but also high HDL levels. In healthy people, HDLs make up about 30% of cholesterol found in the body.
-The American Heart Association recommends eating less than 300 mg of cholestrol a day.
-Limit salt/sodium intake, especially if you have hypertension. Recommended intake: 1500 mg/day.
Some easy ways to cut down on your cholesterol intake:
-Limit eggs to 3-4 a week, or switch to egg whites and egg substitutes, which contain no cholestrol
-Remove the skin from chicken before cooking it
-Switch from whole milk to skim milk; switch to low-fat cheeses, and sherbet instead of ice cream.
-The American Heart Association suggests increasing your 5 servings of fruits and vegetables a day, since they contain no cholesterol.
-Increase your intake of whole grains, cereals, and breads.
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