Cholesterol is a fat-like substance that is made in the liver that plays important roles in your body. It is needed for making cell walls, hormones, some vitamins and tissues and is important for good health, according to the National Cancer Institute. Too much cholesterol can lead to an increased risk for heart disease. Eating healthy foods can help you better control your cholesterol levels.
Types
The two main types of cholesterol are high-density lipoprotein, or HDL, and low-density lipoprotein cholesterol, or LDL. LDL is known as the "bad" cholesterol because it can build up in your arteries and create blockages, leading to an increased risk for heart attack and stroke. HDL is known as the good cholesterol because it can remove excess LDL from your blood and arteries and take it back to your liver to be eliminated. Both HDL and LDL levels can be affected by your diet.
Heart-Healthy Fats
The types of fat you eat in your diet can affect your cholesterol more than the amount of cholesterol in foods, according to the Harvard School of Public Health. Monounsaturated fats, found in avocados, olive oil, almonds and pecans, can help lower your LDL cholesterol. Also, polyunsaturated fats, including omega-3 fatty acids, found in fish, walnuts and flax seeds, have been shown to lower LDL and increase HDL. Adding these heart-healthy fats into your diet in place of saturated and trans fats can have a positive impact on your cholesterol.
Fiber-Rich Foods
Besides eating heart-healthy fats, fiber-rich foods can also help improve your cholesterol levels. The American Heart Association recommends eating a diet that includes both soluble and insoluble fiber, but reports that soluble fiber has been shown to lower LDL cholesterol. It states that foods high in soluble fiber include oatmeal, beans, citrus fruits, strawberries and apple pulp. MayoClinic.com reports that soluble fiber can reduce the absorption of cholesterol into your bloodstream and suggests eating at least between 5 and 10g of soluble fiber each day.
Recommendations
The National Heart, Lung and Blood Institute recommends getting your cholesterol checked at least once every five years after age 20. Recommended levels for cholesterol are less than 200mg/dL for total cholesterol and less than 100mg/dL for LDL cholesterol. For heart-protective HDL, less than 40mg/dL is considered low and more than 60mg/dL is ideal for lowering your risk for heart disease. A healthy diet that includes heart-healthy fats and fiber-rich foods, staying at a healthy weight and participating in regular physical activity are recommended ways to control your cholesterol.
Considerations
While healthy lifestyle changes, including eating healthy foods, can help you control cholesterol, your age, sex and family history can also affect your cholesterol levels. As you age, cholesterol levels can increase and after menopause, women's LDL levels tend to rise. If your cholesterol cannot be controlled by healthy eating and exercise habits, medication may be necessary. Visit your doctor to find the right cholesterol medication for you.
References
- National Cancer Institute: Dictionary of Cancer Terms: Cholesterol
- Centers for Disease Control and Prevention: Cholesterol: LDL and HDL
- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol: Out with the Bad, In with the Good
- American Heart Association: Cholesterol, Fiber and Oat Bran
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need to Know
