Cholesterol is a waxy, fatty substance produced in animal livers. Cholesterol can lead to health problems, such as heart disease, because it tends to cling to artery walls, which restricts blood flow. Although your body produces its own cholesterol, a poor diet, rich in saturated fats, is a contributor to high blood cholesterol levels. If you switch to eating foods such as grains, nuts, fruits and vegetables, you should see your cholesterol level drop.
Definition of High Cholesterol
Cholesterol is divided into two types, low-density lipoprotein, or LDL, cholesterol and high-density lipoprotein, or HDL, cholesterol. HDL cholesterol is known as the "good" cholesterol as it helps prevent LDL cholesterol from clinging to your artery walls. The American Heart Association recommends you keep your total cholesterol levels below 200 milligrams per deciliter of blood -- mg/dL. The AHA also suggests you keep your HDL cholesterol level above 60mg/dL and your LDL cholesterol level below 100mg/dL.
Sources of High Cholesterol
As cholesterol is produced in animal livers, animal products such as steak, hamburger, whole-fat milk and eggs are particularly rich in cholesterol. Less obvious sources of cholesterol may include dessert items such as cakes, cookies and muffins, as they generally contain butter, milk and eggs. Plant-based foods, such as fruits, vegetables and grains, contain no cholesterol.
Fiber and Cholesterol
Fibrous foods help fight cholesterol by sweeping through your body and dragging out cholesterol deposits. Fibrous foods are also generally dense in composition, which makes you feel fuller and may help prevent you from eating additional cholesterol. Oatmeal can provide up to 2g of the 5 to 10g of soluble fiber that MayoClinic.com recommends you get daily. Nuts, such as peanuts, walnuts, almonds and hazelnuts can help reduce your cholesterol by up to 5 percent. Fruits and vegetables, including artichokes, avocados, apples, strawberries and citrus fruits, are also high in fiber.
Low-Cholesterol Substitutions
You can reduce your cholesterol by swapping out high-cholesterol foods for low-cholesterol foods. For example, while fish are high in healthy omega-3 fatty acids, they are also a lower-cholesterol protein substitute for foods such as steak, deli meat and hamburger. Use olive oil to saute vegetables instead of butter, and use simple oil and vinegar dressings for salads.
Long-Term Ramifications
Although low-cholesterol foods should help your overall health, if you already have heart disease or diabetes, or if it runs in your family, a simple shift in diet may not be enough. You may have to work with your doctor to develop an overall health plan involving diet, exercise and possibly cholesterol-lowering drugs.
