There are two types of dietary cholesterol: high density lipoproteins and low density lipoproteins. High density lipoprotein, or HDL, is considered "good" cholesterol. HDLs transport excess fats out of the blood stream to the liver where they are broken down and excreted. High HDL levels are associated with lower risk of heart disease. Low density lipoprotein, or LDL, is the notorious "bad" cholesterol that clogs arteries and infarcts heart muscle. Diet plays a significant role in determining the levels of cholesterol in your blood.
Monounsaturated and Polyunsaturated Fats
Some people have a greater sensitivity to dietary cholesterol in terms of how it affects the levels of cholesterol in their blood. If you're one of these "cholesterol responders", you can lower your cholesterol levels by making low cholesterol food choices. In order to reduce the levels of LDL in your blood, Harvard School of Public Health suggests replacing saturated fats with monounsaturated and polyunsaturated fats. Since cholesterol is only found in animal based food sources, this means substituting fats from animal sources, such as lard or butter, with plant based options, such as canola oil. Avocados, almonds, sesame seeds and olive oil are good sources of monounsaturated fats. Other vegetable oils, such as safflower or corn oil can provide heart healthy polyunsaturated fats.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that has received countless medical accolades as a helpful element to include in your heart healthy food plan. MayoClinic.com states that omega-3 fatty acids are believed to decrease the risk of heart disease, and protect against arrhythmia and hypertension. You can easily add omega-3 fatty acids to your diet by selecting fatty, cold water fish varieties such as sardines, tuna, salmon and herring. For those who prefer food without fins, omega-3 fatty acids can also be consumed in the form of walnuts, flax seeds, canola oil or soybean oil.
Fruits and Vegetables
If you're trying to lower your dietary cholesterol, the good news is that there are entire food groups that contain barely any fats at all. Fruits and vegetables can be a key weapon in the battle against obesity and heart disease. With few exceptions such as avocados and olives, most fruits and vegetables contain no fat whatsoever. The few exceptions, such as the aforementioned avocados and olives, contain healthy fats that will work with you, rather than against you, in your struggle to reach optimum health.
