Excess cholesterol in the blood attaches to substances called lipoproteins. Low-density lipoprotein, or LDL, allows fatty plaque to build up in arteries, which may slow blood flow and could eventually lead to heart disease. You can reduce many foods in your diet and increase others to help you achieve an optimal cholesterol profile.
Foods to Reduce or Eliminate
Consume fewer fatty foods. Foods high in saturated fats raise levels of artery-clogging LDL cholesterol. They have the biggest effect on blood cholesterol levels. The American Heart Association recommends limiting saturated fat to less than 10 percent of total calories. So for a 2,000-calorie diet, the saturated fat limit is 22g. Saturated fats are found mostly in animal foods, such as red meats, high-fat dairy products, egg yolks, butter and cheese.
Eliminate trans-fatty acids from your diet. This type of fat may be just as harmful as saturated fat, and is found mainly in margarine, commercially-prepared cookies, cakes, pies and other snack foods that list partially hydrogenated oil as an ingredient. Trans-fat content is now listed on the nutrition fact panel under "total fat."
Foods to Increase
Eat plant foods containing fiber. Insoluble fiber (or roughage) resists digestion, speeding food through the system. Soluble fiber is a gummy substance that dissolves in the bloodstream. While both types are helpful, soluble fiber is particularly beneficial, as it regulates the production and elimination of cholesterol. Foods that provide the most soluble fiber per serving include chewy grains (barley and oatmeal), unpeeled produce (apples, carrots, potatoes and pears), dried fruits, and legumes or beans.
Consume poly- and monounsaturated fats in moderation. A moderate intake of polyunsaturated fats (found in safflower oil, soybeans and sunflower seeds), and monounsaturated fats (found in extra-virgin olive oil, olives and avocados), may help lower cholesterol and keep fat deposits from forming in arteries.
Other LDL-Lowering Strategies
Eat plenty of minimally processed vegetables. They contain both types of fiber and are chock full of nutrients. In addition, they are low in calories and help fill you up. Eat fish at least twice weekly. Fish is a healthful replacement for red meat and is rich in heart-healthy unsaturated fatty acids. Lose weight if you are overweight. For most people, a 5 to 10 percent reduction in weight will lower LDL levels.
Consider replacing your usual spread with a whipped, tub margarine that is fortified with phytosterols (cholesterol-reducing plant compounds), or taking an over-the-counter plant sterol or stanol dietary supplement. The therapeutic dosage for lowering LDL levels is 1.3 to 3.4g per day. Check with your physician prior to starting a dietary supplement regimen.
References
- Austr Fam Phys; Dietary Intervention to Lower Serum Cholesterol; P. Clifton; June 2009.
