Total cholesterol is the sum of high-density lipoprotein, or HDL, and low-density lipoprotein, or LDL. In the scheme of things, your goal is to keep your LDL levels low and HDL levels high. Elevated LDL cholesterol can lead to plaque buildup and a condition known as atherosclerosis, which raises heart attack risk. Medical experts think that HDL cholesterol carries cholesterol to the liver, which expels it from the body, which is why a high HDL level is considered to be good. The foods you choose to eat have a major effect on your HDL and LDL levels.
Misconceptions
Food by itself does not contain HDL or LDL, but it does have a major impact on your levels. Foods that are high in saturated fat, cholesterol and trans fat all raise LDL levels and decrease HDL levels. Saturated fat and cholesterol is found in animal products such as whole milk, cheese, butter, red meat, lamb, eggs, ice cream and commercial baked goods. Foods that contain trans fats are packaged and contain an ingredient called hydrogenated oil, or partially hydrogenated oil.
Omega-3 Fatty Acid
Even though saturated and trans fat is bad for your HDL and LDL levels, omega-3 fatty acid is healthy. This is a type of polyunsaturated fat found in salmon, halibut, albacore tuna, lake trout, walnuts and flaxseed. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, tend to have increased HDL cholesterol and decreased triglycerides, according to the University of Maryland Medical Center. Substitute fish for red meat, which is high in saturated fat and cholesterol. Chop up walnuts and put them in your salads and sprinkle flaxseed across your oatmeal.
Olive Oil
Olive oil is a liquid fat used for cooking and multiple other applications. This is a valuable addition to your diet when you are trying to balance out your cholesterol levels. Olive oil contains a potent mix of antioxidants that can lower your LDL cholesterol but leave your HDL cholesterol untouched, according to MayoClinic.com. Your best bet is to use the extra-virgin type of olive oil. This is higher in antioxidants than other kinds because it goes through less processing.
Plant Sterols and Stenols
Plant sterols and stanols are substances found in small amounts in fruits, vegetables and nuts. They are known together as phytosterols, and they have a positive effect on cholesterol levels. Phytosterols block the absorption of cholesterol in the small intestine, which lowers LDL cholesterol by six to 15 percent, without lowering HDL cholesterol, according to the Cleveland Clinic. Look for foods in your local grocery store that are enriched with sterols and stanols, such as cereal, cheese, yogurt, buttery spreads and orange juice.
Weight Loss
Having excess weight is a risk factor for multiple chronic conditions, including high cholesterol. Losing weight if you are overweight can help lower your LDL, according to the National Heart, Lung and Blood Institute. To promote 1 lb. of weight loss a week, cut back your diet by 500 calories a day. This leads to a 3,500-calorie deficit for the week, which equals 1 lb.
References
- American Heart Association: Good vs. Bad Cholesterol
- All-About-Lowering-Cholesterol: What Are High-cholesterol Foods?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Olive Oil
- Cleveland Clinic: Plant Sterols and Stanols
- National Heart, Lung and Blood Institute: High Blood Cholesterol
