Cholesterol plays an important role in many functions of your body but too much can lead to heart disease, stroke and other diseases and conditions. Factors that influence your cholesterol levels, according to the National Heart, Lung and Blood Institute include your age, gender, genetics, physical activity level, weight and diet. A diet low in saturated and trans fats and high in whole grains and healthy fats can help you control your cholesterol levels.
Saturated Fat and Trans Fat
Saturated fat is the main dietary cause of high blood cholesterol, according to the American Heart Association. Some sources of saturated fat include beef, pork, butter, whole milk and other milk products made with whole or two-percent milk. Dr. Steven G. Aldana, professor of lifestyle medicine at Brigham Young University and author of "The Culprit and the Cure," reports that trans fats also raise cholesterol levels and may be worse for you than saturated fat. Foods that contain trans fats include processed cookies, cakes, pastries and some fried foods. Avoiding or eliminating foods with saturated and trans fats will have a positive effect on your cholesterol levels.
Healthy Fats
While saturated fats and trans fats can increase cholesterol levels, healthy fats, such as polyunsaturated and monounsaturated fats can lower cholesterol levels. Omega-3 fatty acid, a type of polyunsaturated fat, can help reduce your triglyceride and total cholesterol level. Fatty fish, such as salmon, tuna and halibut are good sources of omega-3s, according to the University of Maryland Medical Center. The Centers for Disease Control and prevention suggests also including monounsaturated fats in your diet, which can be found in olive oil, avocados and most nuts. Swapping out saturated fats and trans fat from your diet in favor of healthy fats should improve your cholesterol profile.
Whole Grains
Eating foods made from whole grains instead of foods made from refined grain can also help you lower your cholesterol. According to the Harvard School of Public Health, whole grains contain vitamins, minerals and fiber and can help lower total cholesterol, triglycerides and low-density lipoprotein, or LDL, cholesterol. LDL cholesterol is known as the "bad" cholesterol because it can stick to your artery walls, potentially creating a blockage. Substituting whole-grain foods, such as whole wheat bread, oatmeal and brown rice, for refined grain products can improve your diet and heart health.
References
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need To Know
- American Heart Association: Know your Fats
- "The Culprit and the Cure"; Steven G. Aldana, Ph.D.; 2005
- University of Maryland Medical Center: Omega-3 Fatty Acids
- The Centers for Disease Control and Prevention: Nutrition for Everyone: Polyunsaturated Fats and Monounsaturated Fats
