Cholesterol is a naturally produced fat-like substance that is found in the cell walls. There are two main types of cholesterol transporting lipoproteins, HDL and LDL. While a small amount of cholesterol is necessary for the body to function properly, high levels of cholesterol can increase the risks of heart disease and stroke. However, a heart-healthy diet can help you maintain healthy cholesterol levels.
HDL and LDL
Low-density lipoprotein, or LDL, is "bad" cholesterol because it can accumulate in your arteries, increasing your risk of heart disease. High-density lipoproteins or HDL are the "good" cholesterol because they help remove cholesterol from your arteries and transport it to your liver for removal. You want to have low LDL and high HDL levels. Although genetics is a contributing factor in HDL and LDL levels, you also can control them with a heart-healthy diet.
Fats and Cholesterol
Reducing your consumption of saturated fat, transfat and cholesterol is one of the most important steps in reducing cholesterol levels. Saturated fat and cholesterol are in animal fats, butter and whole-milk dairy products; transfats are in processed foods. According to the American Heart Association, you should limit your intake of saturated fats to less than 7 percent of the day's calories, limit cholesterol to less than 300mg, and limit transfats to less than 1 percent. By replacing saturated fats with the unsaturated fats found in foods like olive oil, nuts and avocados, you can lower LDL levels while maintaining HDL levels.
Low-Fat Protein
Unlike high-fat meats and whole-milk dairy products, low-fat, lean protein sources like poultry, low-fat dairy products and lean meats are low in dietary cholesterol and saturated fats. Plant-based proteins like legumes, nuts, seeds and whole grains are also healthy sources of protein that contain no cholesterol and are low in total fat. Cold-water fish is another heart-healthy protein source. As well as being low in saturated fat and cholesterol, fish is rich in omega- 3 fatty acids, a combination that has been shown to greatly reduce LDL levels while possibly increasing HDL levels.
Fiber
A heart-healthy, cholesterol-lowering diet should be rich in soluble fiber. Foods high in soluble fiber like whole grains, legumes, vegetables and fruits can reduce the risk of heart disease and lower LDL levels. During the digestive process, soluble fiber dissolves into a gel-like substance that blocks cholesterol and fats from being absorbed through the intestinal wall. According to the U.S. Department of Health and Human Services, a mere 5 to 10 grams of soluble fiber a day can lower LDL levels by 5 percent. However, the recommend daily intake of soluble fiber is 10 to 25 grams.
Healthy Foods
A healthy, nutritious diet filled with a wide variety of whole grains, fresh fruits, vegetables and low-fat proteins can be extremely beneficial in lowering cholesterol and LDL levels. Unlike refined grains which can lack nutrients, whole grains like oats and barley are a heart-healthy source of soluble fiber and low-fat protein. Fresh fruits and vegetables are also an excellent source of fiber, vitamins, minerals and antioxidants and contain small amounts of stanols and sterols. Like fiber, these substances can prevent the body from absorbing cholesterol and fat.
