High cholesterol is a major risk factor for heart disease, the leading cause of death in the United States, reports the Centers for Disease Control and Prevention. Participating in a regular exercise program and eating a healthy diet, including whole-grain foods, foods with omega-3 fatty acids and olive oil while limiting saturated fat and trans fat, can help lower your cholesterol levels.
Whole Grains
Whole grains are those that have not been milled or refined and contain all of their layers, including the bran, germ and endosperm. Milling grains removes the bran and the germ from the grain, also taking away most of the vitamins and fiber. The Harvard School of Public Health reports that eating whole-grain foods, such as oatmeal, brown rice and whole wheat bread, can reduce your levels of low-density lipoprotein, or LDL, cholesterol, also known as "bad" cholesterol. Substituting whole-grain foods for foods made with refined grains in your diet can help you lower your cholesterol levels and reduce your risk for heart disease.
Omega-3 Fatty Acids
Foods containing omega-3 fatty acids may help reduce inflammation, lower total cholesterol levels and reduce your risk for heart disease. Omega-3 fatty acids, a kind of polyunsaturated fat, can be found in fatty fish, such as tuna, salmon and halibut, and also in walnuts. The University of Maryland Medical Center recommends eating fish at least two times per week to help your body get the omega-3s it needs for good health.
Olive Oil
Mayoclinic.com reports that olive oil is another food to add to your diet to help lower cholesterol. Olive oil, which contains monounsaturated fat, can help lower your LDL without reducing your high-density lipoprotein, or HDL--the "good" cholesterol. Mayoclinic.com recommends choosing extra-virgin olive oil because it is less processed and contains more heart-healthy compounds. Eating 2 tbsp. of olive oil each day can help you lower your cholesterol and promote good heart-health.
Limit Saturated Fat and Trans Fat
High amounts of saturated fat and trans fat in your diet can raise your LDL cholesterol and also increase your risk of obesity, diabetes and some types of cancer, according to the University of Michigan Health System. Pastries, cookies, some deep-fried foods and other highly processed foods can be high in saturated fat and trans fat. Swap these foods for foods rich in monounsaturated fat and polyunsaturated fat, including fish, walnuts, olive oil and peanut butter. Eating the right types of fat and limiting unhealthy ones will help you control your cholesterol.
References
- Centers for Disease Control and Prevention: CDC Features: September is National Cholesterol Education Month
- Harvard School of Public Health: The Nutrition Source: Health Gains from Whole Grains
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Cholesterol: Top 5 foods to lower your numbers
- University of Michigan Health System: Healthy Fats
