While having high levels of LDL, or bad cholesterol, can have genetic roots, poor diet usually takes center stage as a primary cause of this potentially deadly problem. Because bad diet choices contribute so strongly to high cholesterol, you can dramatically influence the problem by making better dietary choices along with other lifestyle changes and possibly medications. Some natural supplements like vitamins might also help, but getting nutrients through diet offers optimal benefit. Do not take vitamins without consulting with your doctor to avoid potential problems such as medication interactions.
Diet and High Cholesterol
Your liver produces much of the cholesterol your body needs and cholesterol actually serves many important purposes, including hormone production. When you eat foods rich in certain types of fat and cholesterol, you increase the amount circulating in your body. This excess cholesterol hardens in the arteries and increases the risk for heart attack and other heart problems. This explains the importance of diet in managing this common health problem. A diet low in saturated fats, trans fats and cholesterol, and rich in plant-based foods such as vegetables and grains represents the optimal cholesterol-lowering diet.
Eating the Right Fats
Not all fats are created equally and certain fats can help lower levels of bad cholesterol. In fact, an article published by the Harvard School of Public Health notes that the type of fats you eat might exert the strongest influence on cholesterol levels, even more so than the amount of cholesterol itself you consume. Examples of healthy fats include monounsaturated and polyunsaturated fats found in oils like olive and canola, nuts and seeds. Eating about 1.5 oz. of nuts daily might reduce the risk of heart disease, notes MayoClinic.com
Omega-3 fatty acids found in fatty fish such as salmon, mackerel and tuna, and in walnuts and flaxseed also contribute to heart health.
Importance of Fiber
All plant foods contain some amount of fiber, which is the indigestible substance that offers myriad health benefits. Fiber helps reduce the amount of cholesterol absorbed in the intestines. Choose whole grains over refined white flour foods, which have been stripped of the parts of the grain that contain a majority of fiber. Particularly fiber-rich fruits include berries, pears and apples, while good vegetable choices include leafy greens and cruciferous vegetables such as broccoli and squash. A 1 cup serving of most beans will pack at least double-digit grams of fiber.
Plant Sterols
Plant sterols have been shown to reduce LDL cholesterol. Plant foods only contain small amounts, however, and to consume enough to derive benefit, you must consume foods and beverages that have been fortified with them. Examples include healthy margarines, yogurt and orange juice.
Vitamins and High Cholesterol
While many natural supplements have been touted to lower cholesterol numbers, specific vitamins do not really rank among them. Niacin, or vitamin B3, has been well established as a cholesterol-lowering agent and many prescription drugs have been formulated with this vitamin. However, taking a natural supplement on your own might produce negative reactions and you should seek professional guidance before doing so.
The University of Maryland Medical Center notes several studies have investigated whether a diet rich in vitamin C is linked to lower cholesterol levels, but cannot conclude if supplementing would produce the same benefit.
References
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad and In With the Good
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- Today's Dietitian: Top Fiber Rich Foods List
- University of Maryland Medical Center: Hypercholesterolemia
- MayoClinic.com: Niacin to Boost Your HDL, 'Good,' Cholesterol
