Cholesterol comes in different forms and from different sources. The body manufactures some of this waxy substance itself and uses it in a variety of important ways in everyday functions. Eating too much low-density lipoprotein, or LDL, the "bad" cholesterol, leads to clogged and plaque-ridden arteries in some people, according to the American Heart Association. It recommends a combination of a healthy diet and a regular exercise regimen to maximize health and lower the risk of cardiovascular disease due to high cholesterol.
History
The definition of healthy eating changed over the years. At the turn of the 20th century, communicable diseases caused many deaths. Building up the immune system to battle tuberculosis or other infections was important before the introduction of antibiotics. Dairy products and protein were on the list of foods to bolster strength and disease resistance. As vaccines and antibiotics lengthened life spans, the long-term effects of eating full fat dairy and fatty meats revealed themselves. Gradually, health officials realized the dangers of cholesterol buildup in arteries in causing cardiovascular disease and strokes.
Function
One main function of a healthy diet is to lower the level of LDL cholesterol introduced into the body. The American Heart Association lists levels of LDL lower than 100mg/dL as "optimal." Keeping arteries clear helps prevent blood clots, heart attacks and narrowing or hardening of arteries. A healthy diet also provides nutrients and fuel necessary for exercise. Exercise also helps reduce "bad" cholesterol levels.
Sources to Avoid
Diets to lower cholesterol start with avoiding foods that either contain cholesterol or help raise levels of the substance. LDL cholesterol is the substance thought responsible for cardiovascular disease in humans. Foods high in LDL cholesterol include egg yolks, butter, animal-based fats and lard. According to the U.S. Department of Agriculture's MyPyramid.gov website, saturated fats or synthesized fats such as hydrogenated or trans fats also add to the overall LDL cholesterol levels in the body. Avoiding foods labeled as having saturated fat or trans fat is a good first step in lowering unhealthy cholesterol levels.
Healthy Features
The USDA and the AHA both recommend a diet that is high in whole grains and fresh fruits and vegetables to help lower cholesterol levels. Lean proteins, such as fish and beans mixed with rice, are also healthful. The body does need a certain amount of fat to function well, so using unsaturated fats such as canola oil or other vegetable oils rather than butter or animal fats helps limit the cholesterol in the body. MayoClinic.com recommends eating foods high in omega-3 fatty acids, such as salmon, and eating a high-fiber diet in helping lower cholesterol levels.
Considerations
Diet shares some blame with heredity for high cholesterol levels. Some people naturally have tendency toward higher cholesterol buildup in the arteries. Physicians sometimes recommend medications, such as statins, to help reduce cholesterol levels for patients that have trouble controlling levels with diet. Diet and exercise are the first choice for most adults as all drugs have some side effects. Check with your doctor for more information and advice.
References
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- American Heart Association: Cholesterol Levels
- MyPyramid.Gov: Inside the Pyramid: Meats and Beans
- MyPyramid.Gov: Inside the Pyramid: Oils
- "Basic Issues of the History of Nutrition"; Karl Y. Guggenheim, Yechiel Karl Guggenheim; 1995
- "The Science and Culture of Nutrition, 1840-1940"; Harmke Kamminga; 1995
