As noted by the American Heart Association, cholesterol in and of itself isn't a bad thing. Our bodies need cholesterol to form cell membranes, bile, digestive enzyme, vitamin D, as well as some of our hormones. About 75 percent of our blood cholesterol is produced by the liver. The rest is derived from consumed animal products. Too much LDL, or bad, cholesterol in the blood raises the risks for coronary heart disease and possibly heart attacks or strokes. The AHA recommends eating a healthy diet to increase HDL, or good, cholesterol to help reduce the risk of heart disease.
Cholesterol
Excess low density lipoproteins, or LDL, cholesterol in the blood thickens artery walls and causes plaque build-up of fats, or triglycerides. Clogged arteries can lead to artherosclerosis and quite possibly a heart attack or stroke. In regard to LDL, genetics play a role here for everyone. Dietary modifications may not be enough to keep LDL cholesterol at low levels and medication may be necessary. With that said, both forms of cholesterol are necessary. Too little or too much of either one can cause coronary heart disease, stroke or heart attack.
Good vs. Bad Fats
People naturally produce LDL--some more than others depending on family genetics. LDL is also affected by dietary choices. Saturated fats and trans fatty acids adversely raise LDL. Polyunsaturated and monounsaturated fats actually are thought to lower LDL. The AHA recommends keeping daily fat intake to no more than 25 to 35 percent of daily caloric intake, with saturated fats constituting no more than seven percent and trans fats no more than one percent. The remaining fats should come from polyunsaturated or monounsaturated fats.
Cooking Tips and Meat Choices
Rutgers University and the AHA recommend baking, boiling or broiling meats versus pan frying. Use a drip tray to collect excess fat and if basting use wine, fruit juice or an oil-based marinade instead of the fat itself. Opt for chicken or turkey over duck and consider cooking without the skin, or at the very least take off the skin before eating.
Meat and Dairy
Keep processed meats like hot dogs, bacon, bologna, salami and sausage to a minimum, as they are high in saturated fat and sodium. Eat up to two servings of seafood a week, as it is lower in saturated fat than poultry and most meats. Switch out whole milk, yogurt and cheeses with low-fat versions and cut down on ice cream, butter and cream. Substitute egg whites for whole eggs, as yolks are high in cholesterol--use two egg whites for every whole egg. If substituting with egg whites when baking, add a tablespoon or less of vegetable oil for moisture.
Fruits, Vegetables, Processed Foods and Grains
Aim to eat several servings of colorful vegetables and fruit, and cut down or fully eliminate the fruit juice. When it comes to processed foods, baked goods and snack foods, read the ingredients label carefully and replace them with healthier alternatives when possible. Often times they are full of trans fats, hydrogenated or partially hydrogenated oil and high in calories. When it comes to grains, consume whole grains to get the added fiber benefits. Switch out white rice, pasta and bread with brown rice and whole grain pasta and bread.
