The American Heart Association says that you get cholesterol from two sources. About 75 percent of your cholesterol is made naturally in your body and the other 25 percent comes from the food you eat. Certain foods can help either raise or lower your cholesterol levels. Other lifestyle factors such as exercise play a role in your cholesterol levels.
Functions of Cholesterol
Low-density lipoprotein, also known as LDL cholesterol, is considered the "bad" type of cholesterol, according to the American Heart Association. LDL cholesterol builds up in your blood vessels and sticks to the sides of your blood vessel walls. This makes it harder for the blood to flow, which can cause heart disease or a heart attack. The American Heart Association states that high-density lipoprotein, or HDL cholesterol, is known as the good cholesterol since it acts as a carrier by taking the LDL cholesterol from the bloodstream to the liver, where it is processed and removed.
Foods to Eat
The Mayo Clinic recommends eating foods that are high in soluble fiber to help reduce your LDL cholesterol levels. Soluble fiber helps to stop the absorption of cholesterol into the bloodstream. Fiber can be found in foods such as vegetables, most fruits and whole grains.
Add nuts to your daily diet to reduce your blood cholesterol levels. The FDA recommends eating about 1.5 ounces of nuts a day to help lower LDL cholesterol.
Foods to Avoid
Foods that are high in fat and natural cholesterol can greatly increase your LDL cholesterol levels, according to the American Heart Association. Your total fat intake should not be more than 20 to 30 percent of your daily calories. Most of your fat consumption should come from unsaturated fats found in foods such as nuts, fish oils and vegetable oils. The American Heart Association also says that less than 7 percent of your daily calories should come from saturated fats.
Raise HDL Cholesterol
The American Heart Association recommends that you keep your cholesterol levels above 60 mg/dL. Quit smoking if you smoke. Smoking can shrink the blood vessels, which can cause the LDL cholesterol to build up easier. Quitting smoking can raise HDL cholesterol levels by as much as 10 percent according to the Mayo Clinic. Losing extra weight if you are overweight can also cause increases in HDL cholesterol. The Mayo Clinic states that you can raise your HDL cholesterol one point for every six pounds you lose.
Considerations
The American Heart Association recommends that you exercise for at least 30 minutes every day. Exercise can help lower LDL cholesterol and raise HDL cholesterol. Drink alcohol only in moderation. Moderate use of alcohol can help raise HDL cholesterol, but excessive use of alcohol can hurt your body more than help it. Check your cholesterol levels with your doctor periodically throughout the year. You may need medication to lower your LDL cholesterol if you have a family history of high cholesterol.
