Heart disease is the largest cause of death in the United States, but the role that cholesterol plays in this pernicious disease has been somewhat misunderstood. It is true that cholesterol does contribute greatly to the chance of heart disease, but the consumption of dietary cholesterol does not necessarily translate to cholesterol in the body. Smoking, physical activity level, body weight and the consumption of saturated fat also matter. Therefore, simply reducing the consumption of cholesterol may not be enough. A healthy diet is still instrumental, however, because many of the common foods you eat have specific properties that lower cholesterol.
Definition
Cholesterol is a type of lipid---a fatty substance that repels water---found in the cell membrane of living creatures. It is used to make the protective membrane surrounding the inside of the cell more flexible than it would otherwise be. Cholesterol must be packaged within lipoproteins---essentially, a combination of a lipid and protein---and transported through the blood to reach its destination. High-density lipoprotein, or HDL, transports cholesterol away from the blood for excretion. Low-density lipoprotein, or LDL, transports cholesterol into the blood.
Dangers
According to the National Heart, Lung and Blood Institute, a build-up of cholesterol in the arteries from LDL can cause blood vessels to become narrowed and blocked. This stanches the flow of oxygen throughout the blood. Therefore, high blood cholesterol is a major factor in the risk of heart disease. It increases the chance of chest pains and, at its most severe, a heart attack. Every year more than a million Americans suffer heart attacks, and about half a million die from heart disease.
Significance
The role that dietary cholesterol plays in the level of blood cholesterol has been debated, but recent research has revealed that only about 15 percent of blood cholesterol comes from dietary sources. Although dietary cholesterol still matters, a larger lifestyle change is necessary. Fortunately, the foods in your diet can actively lower blood cholesterol, even in the presence of other high cholesterol foods such as eggs. This is usually accomplished by eating good fats and compounds that affect the digestion of cholesterol.
Foods
MayoClinic.com lists five important foods that can all help lower LDL cholesterol levels. 1) Oatmeal, bran and high fiber foods: soluble fiber found in oatmeal is one nutrient that will reduce LDL in the body. You will need at least five to 10 g a day. 2) Fish: the omega-3 fatty acids in fish can reduce blood pressure, the risk of blood clots and, in people who have already had heart attacks, the risk of sudden death. Doctors recommend at least two servings a week. Mackerel, lake trout, herring, sardines, tuna, salmon and halibut all contain omega-3. 3) Nuts: eating 42.5 g a day of almonds, hazelnuts, peanuts, pecans or walnuts can reduce the risk of heart disease. 4) Olive oil: useful as an additive or ingredient. About 23 g will help lower LDL. 5) Sterols and stanols, which are compounds occurring in the plant cell membrane, are found in vegetable oil, nuts, legumes, whole grains, fruits and vegetables (see reference 4).
Considerations
Sterols and stanols are part of a group of compounds that resemble cholesterol, which allows them to compete with cholesterol in the digestive system and block its absorption. Most people only consume about 500 mg of sterols and stanols a day, but the Food and Drug Administration states that consumption of 0.65 g twice a day for 1.3 g total, combined with a diet low in saturated fat and cholesterol, can reduce the risk of heart disease. Sterols and stanols lower total cholesterol by 10 percent and LDL cholesterol by about 14 percent and leave HDL levels untouched. To get the total necessary amount, it is a good idea to eat foods fortified with sterols and stanols such as margarine, orange juice and yogurt drinks.
