Cholesterol, a waxy, plaque-like substance, can build up in your blood vessels, putting you at risk of health complications such as heart disease, the American Heart Association warns. Certain foods and lifestyle factors can increase the amount of cholesterol in your arteries. Eating a balanced and healthy diet can help lower your cholesterol levels.
Cholesterol Features
Cholesterol comes from two separate sources, the American Heart Association explains: Your body makes about 75 percent of your cholesterol naturally; the other 25 percent comes from the foods you eat. Cholesterol is only found in animal products and processed foods, the organization adds. You will greatly increase your risk of having a stroke or developing coronary heart disease if you eat a diet that is high in fat and cholesterol.
Cholesterol Functions
You have two types of cholesterol, according to the American Heart Association. LDL --- low-density lipoprotein --- cholesterol is known as the bad cholesterol; HDL --- high-density lipoprotein --- cholesterol is known as the good cholesterol. LDL cholesterol comes from foods that are high in fat; HDL cholesterol comes from foods high in soluble fiber. LDL cholesterol builds up in your arteries and causes blockages in the bloodstream. HDL cholesterol acts as a carrier, taking the LDL cholesterol from the bloodstream and bringing it to the liver to be processed and destroyed.
Types of Foods to Avoid
The Cleveland Clinic recommends that only around 30 percent of your daily calorie consumption comes from fats; most of this should be unsaturated fats. Unsaturated fats can help lower your LDL cholesterol while keeping your HDL cholesterol at its current level. Foods high in saturated fats can increase your risk of getting heart disease and have the most potential for raising your cholesterol levels.
Types of Foods to Eat
The Cleveland Clinic recommends that you eat foods high in soluble fiber such as barley, fruits and vegetables. You should around eight servings of fruits and vegetables a day to help lower your cholesterol levels. The clinic recommends that you get 50 to 60 percent of your daily calorie intake from complex carbohydrates. Carbohydrates that are unprocessed and made of whole grains contain many nutritional benefits that can help lower your LDL cholesterol levels.
Considerations
Consult your doctor or dietitian to get a personalized meal plan. Talk about substitutions for foods that might be off-limits if you are trying to lower your cholesterol. The American Heart Association recommends that you exercise for at least 30 minutes a day five to seven days a week to help lower your LDL cholesterol.
