According to the Centers for Disease Control & Prevention (CDC), heart disease is the leading cause of death in the United States, claiming the lives of more than half a million Americans each year. Risk factors for developing heart disease include family history, age, sex, smoking, obesity and high levels of low-density lipoprotein cholesterol, or LDL. LDL is notoriously known as the "bad" cholesterol because of its tendency to accumulate along the inner walls of arteries, thereby increasing the chance of blockage.
While it is impossible to alter some of those risk factors, others can be modified in such a way to reduce the risk of developing heart disease. Namely, high LDL levels can be lowered by making some simple dietary modifications such as eating more fiber, foods containing omega-3 fatty acids and plant sterols or stanols.
Fiber
Fiber plays an essential role in lowering blood cholesterol levels because of its capacity to bind cholesterol in the digestive system for excretion from the body, as reported by the Harvard Health Publications. There are two types of fiber: soluble fiber and insoluble fiber. While insoluble fiber is primarily responsible for regulating bowel movements, soluble fiber is the type that binds cholesterol. According to the American Dietetic Association, you need at least 3 g of soluble fiber per day to see a cholesterol-lowering effect. Soluble fiber is found in psyllium, flaxseeds, oats, barley, eggplant, okra, apples, grapes and citrus fruits.
Omega-3 Foods
Omega-3 refers to a class of fats present in nuts, seeds and fatty fish. Research has shown that those fats play an important role in lowering LDL levels. Incorporate omega-3 fats into your diet by adding nuts such as almonds or walnuts to your morning cereal. You can also add them to salads or eat them with yogurt as a healthy snack. Try to eat fatty fish varieties such as salmon, trout or tuna at least twice a week.
Plant Sterols
Plant sterols, which are also referred to as stanols, belong to a class of molecules known as phytochemicals. Those compounds are the chemical equivalent to cholesterol in plant species. According to the American Dietetic Association, plant sterols interfere with the absorption of cholesterol in the body thereby lowering overall blood cholesterol levels. Plant sterols are found in grains, fruits and vegetables. Many food products such as orange juice, chocolate and margarine are increasingly being fortified with plant sterols.
References
- Centers for Disease Control & Prevention: Leading Causes od Death
- "American Heart Association": Risk Factors for Heart Disease
- American Heart Association: Good Vs. Bad Cholesterol
- Harvard Health Publication: Foods that Lower Cholesterol
- American Dietetic Association: Fiber is Good for Your Heart
- American Dietetic Association: Can Margarine Lower Cholersterol
