Maintaining healthy cholesterol levels is an important aspect of health. To lower your cholesterol and reduce your risk for heart attack, stroke and heart disease, the American Heart Association recommends a heart-healthy diet, rich in nutritious foods and low in saturated fats, trans fats and cholesterol. Regular exercise, limiting alcohol and not smoking can also help. For best results, discuss your wellness and dietary goals with a qualified health care professional.
Vegetables and Fruits
Vegetables and fruits provide rich amounts of vitamins, minerals, antioxidants and fiber. Consuming rich amounts of vegetables and fruits can help you manage your weight and your blood health, according to the American Heart Association. Consume a variety of colorful, fresh fruits and vegetables regularly for optimum benefits. Those particularly rich in nutrients include leafy greens, broccoli, red and green bell peppers, Brussels sprouts, green beans, cabbage, tomatoes, citrus fruits, berries, kiwi, cantaloupe, red plums, papaya, apples, bananas, and pears. Avoid canned fruits stored in heavy syrup and fried vegetables, such as onion rings, which contribute saturated fats. Frozen fruits and vegetables provide valuable secondary alternatives to fresh.
Grains
Whole grains are grains that have not been stripped of vital nutrients during food processing. Heavily processed grains, or refined grains, provide fewer vitamins and minerals and less fiber than whole grains. For this reason, the Mayo Clinic suggests whole grains, such as oats, over refined carbohydrates most often. For best cholesterol and nutritional benefits, replace enriched breads, pasta, cereal, rice and snack foods with whole grain equivalents most often. Examples of nutrient and fiber-rich whole grains include whole wheat, barley, bulgur, spelt, quinoa, brown rice, wild rice, popcorn, and steel-cut or old-fashioned oats. Topping whole-grain hot and cold cereals with fruit and incorporating vegetables into brown rice and whole grain pasta dishes can add further cholesterol-lowering benefits.
Protein-Rich Foods
Protein plays an important role in wellness. It contributes amino acids, which your body uses to create and repair lean muscle tissue, and it enhances fullness and sustained energy between meals. Protein-rich foods can help or hinder your cholesterol health, however. The American Heart Association suggests limiting saturated and trans fats, found in fatty red meat, processed meats, high-fat dairy products and deep-fried foods with lean protein sources. Regularly consume lean protein sources, such as skinless turkey and chicken breasts, legumes, egg whites, tofu, and low-fat dairy products. If you enjoy red meat, select the leanest cuts and adhere to proper portion sizes. Fatty fish, such as salmon, tuna, herring, flounder and halibut, provide heart-healthy omega-3 fatty acids. Consume fatty fish regularly for best results.
Fats
Dietary fats may also help or hurt your cholesterol health. In addition to avoiding saturated and trans fats, consuming appropriate amounts of healthy unsaturated fats is important. The polyunsaturated fats present in nuts, such as almonds and walnuts, can improve your cholesterol levels, according to the Mayo Clinic. Additional healthy fat sources include olive oil, canola oil, ground flaxseed, flaxseed oil, sunflower seeds, sunflower oil, soybean oil and avocados.
