Diet to Help Reduce Cholesterol

Even though the word "cholesterol" invokes negative reactions, it is necessary for proper functioning of cells in the body. According to the National Heart Association, it is a wax-like substance that forms the membranes of the cells and is also needed to produce certain hormones. The danger with cholesterol lies in getting too much of it in the body, at which point it becomes a risk factor for stroke and heart disease. One way to lower cholesterol levels is with diet.

Limit Saturated Fat and Trans Fat

Saturated fat is produced in the body, so adding it to the diet is completely unnecessary. The Harvard School of Public Health states that saturated fat has negative effects on heart disease, as they raise the levels of LDL (bad) cholesterol. Sources of saturated fat in the diet are red meat and vegetable cooking oils. Trans fats do even more damage than saturated fats, as they not only raise the levels of LDL cholesterol, but they lower the levels of HDL (good) cholesterol. They also contribute to inflammation within the body, which can lead to several diseases, including heart disease and diabetes. The main sources of trans fat to avoid are processed baked goods, deep fried fast food, french fries, margarine and many snack foods. Trans fat is now listed on food labels, so be sure to check the ingredients before buying. When purchasing meats, opt for lean cuts or fish, and when using oils, select olive oil, which has also been shown to lower cholesterol.

Add Omega-3 Fats

The Mayo Clinic reports that omega-3 fatty acids can lower cholesterol, as well as reduce blood pressure. In fact, they list it in their "Top 5" of foods to lower cholesterol. Omega-3 fatty acids are most often found in fish, such as herring, sardines, lake trout, salmon, mackerel and albacore tuna. The fish should not be fried, but baked or grilled instead. Other food sources of omega-3 fatty acids are flax seeds, which can be sprinkled on top of salads or other food dishes. Omega-3s are so effective in lowering cholesterol that they are available in prescription form.

Nuts

Nuts also make the list of the Mayo Clinic's "Top 5." Many times nuts are avoided because they are high in calories and fat, but the fat found in nuts is polyunsaturated fat, which helps keep the blood vessels from hardening. Nuts that are beneficial to lowering cholesterol are hazelnuts, pine nuts, pistachios, almonds, walnuts, pecans and peanuts. They should be raw and unsalted to be the most beneficial.

Increase Soluble Fiber

Soluble fiber forms a gel type substance when it dissolves in water, and it helps lower cholesterol levels. A report on CNN Health states that it does this by trapping cholesterol in the digestive system and taking it out of the body, rather than letting it be absorbed. The professionals at Jackson Siegelbaum Gastroenterology in Pennsylvania, report that to keep cholesterol levels down, one should consume 20 to 30 gm of fiber daily. Soluble fiber is found in beans, barley, strawberries, carrots, apples and rice. Oats are another great food source of soluble fiber, and also make the Mayo Clinic's "Top 5" list. Starting your day with 1/2 cup of oatmeal and a banana will give you 10 gm of fiber; almost half of the recommended amount.

Increase Plant Sterols

Plant sterols form part of the membranes of plants, and they are found in many foods, such as nuts, seeds, fruits, bean, and vegetables, as well as other plant sources. According to the International Food Information Council, plant sterols work by blocking the absorption of LDL cholesterol from the digestive tract into the blood stream. Since most people don't eat enough plant sources to obtain enough sterols to be effective, many foods are now fortified with them, from orange juice to margarine to dairy products. Check the product label, or the ingredients list, for names such as "free stanols/sterols," or "stanol/sterol esters."

Limit Salt and Sugar

Sugar increases body weight, which is a contributing factor for high cholesterol, and excess sodium can raise blood pressure, which is often seen in conjunction with high cholesterol levels.