Although cholesterol is necessary in the human body, too much cholesterol can be dangerous. According to the American Heart Association, high levels of cholesterol can be risk factors for heart disease. If you have high cholesterol, you and your doctor may try to develop a plan to lower it using lifestyle therapy. Modifying your diet can help you lower your cholesterol if you choose healthy foods.
Background
According to the Mayo Clinic, the goal for total cholesterol in adults is less than 200 mg/dl. The goal for LDL, or bad cholesterol, is less than 70 mg/dl. Good, or HDL, cholesterol should be above 40 mg/dl for men and 50 mg/dl for women. Cholesterol levels impact the risk of cardiovascular disease. HDL cholesterol helps to clear triglycerides from the blood and decreases the risk of heart attack. LDL cholesterol can lead to dangerous plaque formation in arterial walls. Certain foods can lower LDL cholesterol.
Vegetarian Choices
To lower your cholesterol, you can reduce the amount of dietary cholesterol that you consume by choosing cholesterol free foods. Plants are not able to produce cholesterol, and according to the American Heart Association, only animal foods have cholesterol. Meat, dairy, fish, eggs and other animal products may have cholesterol. Any product that is 100 percent vegetarian does not have cholesterol in it. If you eat an animal product, you can find out the amount of cholesterol it has by reading its nutrition label.
Soluble Fiber
To lower your cholesterol, you might want to eat foods that are high in soluble fiber. The Mayo Clinic explains that dietary soluble fiber can block your bloodstream from absorbing cholesterol from your food. A diet with five to ten grams of soluble fiber per day may be effective in lowering LDL cholesterol levels. Soluble fiber is in many fruits as well as oatmeal, oat bran, beans, and barley. These foods are also low in fat and vegetarian, making them good choices for a diet to lower cholesterol.
Good Fats
Different dietary fats have different effects on your blood cholesterol levels. Omega three fats from fish oils may decrease the risk of heart attacks, and you can incorporate them into your diet if you have high cholesterol. In contrast, the American Heart Association states that dietary saturated and trans fats stimulate the liver to produce more cholesterol. Saturated fat is in animal fats like butter and high fat meats. Trans fats come from partially hydrogenated oils, such as those in many processed foods.
Considerations
Many factors interact to determine your cholesterol levels. Beyond the kind of food you eat, the amount of food you eat matters because obesity can lead to high cholesterol. Furthermore, dietary modifications may not be enough to lower your cholesterol. According to the American Heart Association, only about 25 percent of the cholesterol in your blood comes from food. Your liver and other cells produce the remainder, and genetics influence the amount of cholesterol they make. If you have high cholesterol, you should consult a doctor for your best course of treatment.
References
- Mayo Clinic: High Cholesterol: Cholesterol Numbers: What Numbers Should You Aim for?
- Mayo Clinic: High Cholesterol: Cholesterol: Top Five Foods to Lower Your Cholesterol
- American Heart Association: Cholesterol: About Cholesterol
- Food and Drug Administration: How to Understand and Use The Nutrition Facts Label
- American Heart Association: Obesity Information
