Cholesterol is a waxy, fat-like substance that is necessary for the body to maintain proper functioning. However, too much of the wrong types of cholesterol can build up in the bloodstream, causing heart disease, America's No. 1 killer. Recently, cholesterol has also been linked to brain diseases like dementia and Alzheimer's. While there are several uncontrollable predictors of high cholesterol levels such as age, gender and genetics, the American Heart Association states that about 25 percent of cholesterol results from the foods we consume. A diet that contains fiber and healthy fat helps the body keep blood cholesterol within a healthy range.
Oatmeal
Long known as a cholesterol fighter, oatmeal contains soluble fiber, which has been shown to decrease unhealthy LDL cholesterol in the blood. Fiber also helps increase satiety levels, which can assist with weight-management efforts. Of all complex carbohydrates, oats have the highest percentage of soluble fiber. Breakfast is a perfect time to boost healthy nutrients by adding walnuts and berries, which are also beneficial to cardiovascular health.
Walnuts, Almonds and other Nuts
According to the Food and Drug Administration, consuming 1.5 oz. of nuts a day may reduce your risk of heart disease. A study at Loma Linda University compared 25 different studies looking at consumption of various nuts, including almonds, hazelnuts, pecans, pistachios, walnuts, macadamia nuts and peanuts. Consuming approximately 2.3 oz. of nuts daily resulted in about 5 percent reduction of total cholesterol and an 8.3 percent reduction in the ratio of bad to good cholesterol. Nuts contain healthy amounts of protein, fiber, healthy monounsaturated fats, minerals and other nutrients such as the antioxidant vitamin E. Many nuts also contain ALA, a beneficial form of omega-3 fatty acids.
Fish
Fatty fish such as salmon, mackerel and tuna provide the body with healthy omega-3 fats, which have been linked to improvements in blood cholesterol. Other heart-healthy benefits of omega-3 fats include lowering triglycerides and decreasing inflammation. The American Heart Association recommends eating fish twice a week or taking a fish oil supplement providing 1 g of EPA and DHA daily.
Vegetable Oil
Olive, canola, peanut and sesame oils provide monounsaturated fats, which reduce bad cholesterol. Extra-virgin olive oil has additional heart-healthy benefits because it is less processed and contains a higher amount of antioxidants. Because all oil is high in calories, the American Heart Association recommends that you keep total fat consumption to about 25 to 35 percent of total daily calories.
Avocados
Similar to vegetables oils, avocados provide healthy monounsaturated fats, which reduce bad cholesterol. Avocados contain many nutrients that benefit the heart, including fiber, potassium, Vitamin E, B vitamins and folic acid. Instead of using cheese, butter or mayonnaise, which contain unhealthy saturated fat, a thin avocado slice can be a tasty addition to a sandwich or wrap.
References
- American Heart Association: About Cholesterol
- Food and Drug Administration: Qualified Health Claims: Letter of Enforcement Discretion - Nuts and Coronary Heart Disease
- Loma Linda University: Loma Linda University produces best data yet on how nuts improve blood lipids
- American Heart Association: Frequently Asked Questions About Fish
- American Heart Association: Meet the Fats
