High levels of cholesterol can cause many health problems. The American Heart Association says that cholesterol comes from two separate sources. Around 75 percent of your cholesterol is made naturally in your body and the other 25 percent comes from the foods you eat. Certain foods can either raise or lower your cholesterol levels.
Types of Cholesterol
LDL cholesterol is considered the bad cholesterol since it sticks to the walls of blood vessels and decreases the rate of blood flow. HDL cholesterol is known as the good cholesterol since it acts like a transporter by taking the LDL cholesterol from the bloodstream and brings it to the liver where it is processed and removed.
Limit Fats
You should limit the amount of fats you eat on a daily basis. The American Heart Association recommends that your daily fat intake should only be about 25 to 35 percent of your daily calories. Saturated fats should be limited to only 7 percent of your daily calories, according to the American Heart Association. Fats can increase your levels of LDL cholesterol and cause further health problems.
Foods to Eat
The Mayo Clinic recommends that you include large amounts of soluble fiber in your diet. Soluble fiber helps to stop the absorption of cholesterol into the bloodstream. Foods that are high in soluble fiber include non-starchy vegetables, fruits and whole grains. The Mayo Clinic also recommends that you add fish products into your diet at least one to two times a week. Fish is high in omega-3 fatty acids, which can help promote good heart health.
Foods to Avoid
The American Heart Association recommends that you eat meat sparingly when trying to maintain your cholesterol levels. They say to treat meat like its a side dish instead of being the main course of the meal. Only consume dairy products that are made from 1 percent or skim milk. Whole milk contains higher levels of fat and cholesterol. Replace regular eggs with egg whites or an egg substitute to help reduce your cholesterol intake.
Considerations
The American Heart Association recommends that you exercise for 30 to 60 minutes a day to lower and maintain your cholesterol levels. Exercise helps to regulate the flow of blood in your blood vessels. Visit your doctor periodically throughout the year to check and see if your cholesterol levels are within a healthy range. You may need to take a medication to manage your cholesterol if you have a family history of high cholesterol.
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