Cholesterol is a type of fat in the blood, which helps build cell hormones and membranes. The body makes cholesterol, and you obtain it from food. The body needs some cholesterol, but high levels can lead to coronary artery disease. Diet and exercise can help control cholesterol levels. Eating low cholesterol foods such as fruit and vegetables helps maintain healthy levels.
Types
The liver manufactures cholesterol, so all animal products contain it. Eggs, meat and dairy provide sources. However, foods such as grains, fruit, vegetables and beans do not contain any cholesterol. A low cholesterol diet meal contains minimal amounts of animal products. You can have grapes, orange juice and toast with jelly to lower cholesterol intake at breakfast. A low cholesterol lunch can contain a peanut butter sandwich or salad. Eating pasta with bread for dinner also helps control cholesterol levels.
Benefits
Including low cholesterol foods in the diet helps control levels in the body. Keeping a low cholesterol level prevents atherosclerosis and coronary artery disease. Low cholesterol foods such as fruits and vegetables also contain few calories. Watching caloric intake can help manage weight. Maintaining a healthy weight reduces risk of cardiovascular disease, diabetes and high blood pressure.
Considerations
There are two varieties of cholesterol. High density lipoproteins, or HDLs, remove excess cholesterol from the body. This type of cholesterol helps prevent heart disease. Polyunsaturated and monounsaturated fats contain HDLs. Salad dressings and oils contain this healthy type of cholesterol. Include dressings on salads when you eat them. Low density lipoproteins, or LDLs, carry cholesterol in the body to cells. Having a high LDL level harms the body. High levels deposit fat in the arteries, which clogs them. The blood supply is reduced, which increases stroke and heart disease risk. Animal fat contains this type of bad cholesterol. Trans fat also contributes to LDL levels. Baked goods, cookies, fried foods and whipped toppings contain this unhealthy fat.
Poultry and fish contain lower amounts of fat than red meats. Replacing red meat with poultry and fish can lower cholesterol levels. Method of preparation also alters cholesterol level. Frying foods in oil adds fat. You can bake, broil, grill or roast meat to lower cholesterol content.
Misconceptions
Controversy over cholesterol in eggs remains debatable. Eggs provide many vitamins and minerals, but contain high amounts of cholesterol. However, the American Heart Association does not have a general recommendation about limiting egg consumption. You should not eat more than 1 egg yolk a day, or 5 total a week according to Ohio State University.
Warnings
You need to consume some cholesterol in your diet. Cholesterol helps produce sex hormones, metabolizes fat soluble vitamins and converts sunshine to vitamin E. Some studies indicate that a cholesterol level lower than 160 mg increases risk of depression, anxiety and stroke, according to Columbia University. Further research needs to be conducted on this matter. However, you should still include some foods that contain cholesterol in your diet.
