Low-density lipoprotein, also known as LDL cholesterol, is the "bad" type of fat, which has the potential to block arteries. LDL less than 130 mg/dL is the recommended level for good health. Lowering LDL levels provides benefits to blood pressure, ensures a healthier triglyceride level and decreases the risk of adding extra weight. Allowing LDL levels to rise out of control can ultimately lead to heart disease. Healthfinder.gov explains that family history, age, weight and a diet high in saturated fat, trans fat or cholesterol raises the cholesterol in the blood.
Foods Rich in Unsaturated Fat
Foods with unsaturated fats further break down into categories of polyunsaturated fats and monounsaturated fats. These are the healthiest types of fat and actually work to remove harmful saturated fat. The American Heart Association explains that monunsaturated fats include vegetable oils, including peanut oil, sesame oil, canola oil and olive oil. Additional foods rich in monounsaturated fat include nuts, seeds, avocados and peanut butter. Examples of foods rich in polyunsaturated fat include fish, margarine, nuts and seeds.
Avoid foods that contain high amounts of saturated fat, trans fat and cholesterol to improve LDL levels.
Fruits and Vegetables
Increasing fruits and vegetables is another recommendation to help decrease LDLs and cardiovascular risk. The American Heart Association's Statement published in the 2006 "Circulation" journal recommends an increased intake of fruits and vegetables to lower LDL levels. Fruits and vegetables are rich in nutrients, low in calories and high in fiber. Fruits and vegetables also displace potentially unhealthy choices.
High-Fiber Foods
The Institute of Medicine defines fiber as nondigestible carbohydrates and lignins, which includes fruits, vegetables, grains, beans and nuts. Health care professionals recommend increased intake of fiber to assist with lowering cholesterol, particularly LDL cholesterol. In 2007, the "Nutrition Journal" investigated the effects of oat fiber on the risk of cardiovascular disease. Six grams of oat beta glucan per day for six weeks significantly decreased total and LDL cholesterol in the subjects. The study explains that fiber's function may allow it to interfere with absorption of cholesterol. Some other examples of fibrous foods include beans and and lentils.
References
- Health Finder: Get Your Cholesterol Checked
- The American Heart Association: Monounsaturated Fats
- "Circulation" ; AHA Scientific Statement Diet and Lifestyle Recommendations Revision 2006; Alice H. Lichtenstein, et al.; 2006.
- Institute of Medicine: The National Academies Press: Proposed Definition of Dietary Fiber
- "Nutrition Journal" ; Concentrated Oat β-glucan, a Fermentable Fiber, Lowers Serum Cholesterol in Hypercholesterolemic Adults in a Randomized Controlled Trial; Katie Queenan, et al.; March 2007
