About 75 percent of your cholesterol is made naturally in the body while the other 25 percent comes from the food you eat, according to the American Heart Association. Different types of foods such as carbohydrates can either raise or lower your cholesterol levels. High cholesterol levels put you at risk for heart disease, heart attack or a stroke.
Types of Cholesterol
There are two types of cholesterol. The first type is low-density lipoprotein, or LDL cholesterol. The LDL cholesterol is known as the bad cholesterol because it accumulates in your bloodstream and causes blockages in the blood vessels. The other type is high-density lipoprotein, or HDL cholesterol. The HDL cholesterol is known as the good cholesterol, because it takes the LDL cholesterol from the bloodstream to your liver, where it is processed and removed.
Carbohydrate Cholesterol Influence
Fats are the most common type of food to raise LDL cholesterol levels, according to the American Heart Association. However, processed carbohydrates with added chemicals and sugars can also play a role in raising your LDL cholesterol levels. Processed carbohydrates can build up sugars in the body, which can turn into fat deposits. The American Heart Association recommends that you eat foods that are made with whole wheat and that are unprocessed.
The Glycemic Index
The glycemic index measures how much a carbohydrate raises blood sugar levels. The glycemic index is more commonly used for diabetic patients, but it could be used for anyone wanting to lower cholesterol or get healthier. Foods and carbohydrates on the lower side of glycemic index do not raise blood sugar and fat storage. This can help lower your overall LDL cholesterol.
Types of Foods to Eat
The Mayo Clinic recommends eating foods that are high in soluble fiber. These foods include non-starchy vegetables, most fruits and whole wheat. Many foods that are low on the glycemic index are high in soluble fiber. The Mayo Clinic also recommends eating foods that are high in omega-3 fatty acids such as fish. Omega-3 fatty acids can reduce blood pressure and prevent blood clots in the bloodstream.
Considerations
The American Heart Association recommends that you exercise for at least 30 minutes a day for most days of the week. Exercising every day can help increase the production of HDL cholesterol, which will lower the levels of LDL cholesterol. Eat foods in controlled portion sizes, because weight gains can also cause increases in cholesterol. Consult your doctor periodically throughout the year to check your cholesterol levels.
