Cholesterol is a naturally occurring fat-like substance found in the walls of cells and is transported through the bloodstream by lipoproteins. The two types of lipoproteins that carry cholesterol are low-density lipoprotein (LDL) or bad cholesterol and high-density lipoprotein (HDL) or good cholesterol. LDL carries cholesterol to tissues and arteries while HDL transports cholesterol away from the tissue and to the liver in order to filter it out of the body. Foods like olive oil, nuts and cold water fish can help lower LDL levels while increasing HDL levels.
Olive Oil
Replacing saturated fats with the healthier unsaturated fats in olive oil can lower LDL without lowering HDL. Olive oil contains antioxidants and unsaturated fats that have many heart healthy benefits. According to The Food and Drug Administration replacing saturated fats with 2 tbsp. of olive oil a day can help reduce the risk of heart disease. Olive oil can be used to saute vegetables, as a marinade, a dip for bread, or as a salad dressing. Extra-virgin olive is not as processed as traditional olive oil so it contains more antioxidants and tends to be more beneficial for lowering cholesterol. Olive oil is high in calories so it should be used in moderation.
Nuts
Walnuts, almonds, and other nuts are rich in polyunsaturated fatty acids. These fatty acids not only play a vital role in keeping blood vessels healthy, they can also decrease LDL levels and may even raise HDL levels. Like olive oil, nuts are high in calories so they should be eaten in small quantities. The Food and Drug Administration recommends consuming around 1.5 oz. of nuts a day in order to reduce the risk of heart disease. However, nuts that have been coated in sugar or heavily salted may negate any of the benefits originally provided by the nuts themselves.
Cold-Water Fish
Eating cold-water fish, like salmon, mackerel, halibut, and lake trout at least two days a week can improve heart health. Typically low in saturated fats, cold-water fish can help lower total blood cholesterol without affecting HDL levels. Cold-water fish also contains high levels of omega-3 fatty acids which can lower blood pressure and reduce the risk of developing blood clots. Fish should be grilled or baked in order to avoid using the unhealthy saturated fats that can be involved with frying.
