Naturally produced by the body and present in certain foods, cholesterol is transported through the bloodstream by two types of lipoproteins. Low-density lipoproteins (LDL), or bad cholesterol carries cholesterol to arteries and tissue. Cholesterol is carried away from tissues and to the liver in order to be filtered out of the body by high-density lipoproteins (HDL) or good cholesterol. High levels of cholesterol in the blood can increase the risk of heart disease. However, a healthy diet can decrease this risk.
Fiber
Dietary fiber is the organic matter in plants that the body cannot digest or absorb. A diet high in fiber can reduce the amount of cholesterol the body absorbs, lower blood pressure, and reduce the risk heart disease. According to the U.S. Department of Health and Human Services, as little as five to 10 grams of fiber a day can lower LDL cholesterol levels by five percent. Foods high in fiber include whole grains, oats, barely, flax seeds, legumes, fruits and vegetables.
Healthy Fats
In moderation, the healthy or unsaturated fats commonly found in nuts, olives, avocados, vegetable oils and fatty fish can lower LDL levels without affecting HDL levels. The two main types of heart healthy fats are polyunsaturated fats and monounsaturated fats. Monounsaturated fats are often found in olive oils and canola oils. Polyunsaturated fats are typically found nuts, seeds and avocados. Omega-3 fatty acids are a type of polyunsaturated fats found in coldwater fish like salmon. Omega-3s can lower levels of triglycerides, which lowers the risk of developing blood clots, reduces blood pressure and decreases the risk of heart disease.
Low-Fat Proteins
The saturated fats typically found in foods like red meats, whole dairy products and butter contain large amounts of cholesterol. Switching to low-fat proteins like lean meats, poultry, fish and low-fat dairy products can reduce the daily intake of saturated fats and cholesterol. On average, the American Heart Association recommends that no more then 6 oz. of lean meat, poultry or fish be consumed a day. Plant proteins like legumes, whole grains, tofu and soy products are a heart-healthy alternative to animal proteins since they contain no cholesterol and very little fat.
Fruits and Vegetables
Rich in vitamins, minerals, fiber and antioxidants but low in calories, fruits and vegetables are a good addition to a heart healthy diet. Fruits and vegetables also contain a substance know as plant stanols and sterols which may prevent cardiovascular disease. Like fiber, plant stanols and sterols block the absorption of cholesterol in the digestive tract, lowering LDL levels without affecting HDL levels. According to the U.S. Department of Health and Human Services, two grams of either stanols or sterols a day reduces LDL levels by five to 15 percent.
Foods to Avoid
Limiting the consumption of saturated and trans fats is an important element of a heart-healthy diet. Saturated fats contain large amounts of cholesterol and should not make up more than seven percent of the daily caloric intake. The average adult should not consume more then 300 mg of cholesterol a day. Trans fat, which is hydrogenated saturated fat, should be avoided since it increases LDL levels and decreases HDL levels. The daily sodium intake should also be limited to no more then one teaspoon a day, since sodium can increase blood pressure.
