Cholesterol is a fatty substance in the body that can be helpful and harmful. According to the National Cholesterol Education Program, harmful low-density lipoprotein, or LDL, cholesterol gets deposited in arteries and decreases oxygen to the heart, causing heart disease, hypertension, heart attack and stroke. Helpful high-density lipoprotein, or HDL, cholesterol removes LDL cholesterol and transports it to the liver to be removed from the body. It is best to have LDL cholesterol levels below 100mg/dL, and have HDL level above 60mg/dL. Fruits and vegetables are high in fiber, antioxidants, vitamins and minerals that help lower LDL levels and increase HDL levels.
Citrus Fruits
LDL cholesterol along with free radicals can cause hardening of the arteries called atherosclerosis. The American Dietetic Association states that antioxidants like vitamins A, C and E remove free radicals from the body, decreasing risk of atherosclerosis. Fruits, such as oranges, grapefruit and tangerines make healthy breakfast or snack foods, and they help reverse the effect of high cholesterol.
Avocados
Avocados are high in monounsaturated fats called omega-3 fatty acids. These help raise HDL cholesterol levels, which in turn lowers LDL cholesterol. Avocados can be made into a healthy guacamole, used as a mayonnaise substitute or put in a salad as a nutritional flavor booster.
Berries
Strawberries, blueberries, boysenberries and blackberries have high amounts of antioxidants and fiber. Fiber is a key nutrient in lowering cholesterol and preventing heart disease. The American Heart Association suggests that adults consume at least 25g of fiber per day, with a goal of 30g per day. Eat berries as a snack, or freeze them and blend them into a nutritious smoothie.
Broccoli
Broccoli is rich in vitamin C and vitamin K, which help maintain bone density. The fiber content helps lower LDL cholesterol. It also contains leutin, an antioxidant. Broccoli has chromium, which helps metabolize fats, as well as protein and carbohydrates, to keep LDL cholesterol levels low. Add broccoli to a favorite whole-wheat pasta dish or eat it raw as a snack.
Green Vegetables
Green vegetables, like zucchini, celery, peas, asparagus, green beans and leafy greens, are loaded with essential vitamins like A, C, E, K and fiber. All of these will lower LDL levels and increase HDL levels. Have a salad with romaine and spinach at lunch. Use vegetables in cooking casseroles and stir fries. Cook asparagus on a barbecue with some olive oil and pepper for a delicious side dish.
References
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- The American Dietetic Association: Antioxidants
- Harvard School of Public Health: Fiber: Start Roughing It
- The American Heart Association: Whole Grains and Fiber
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
