The body needs cholesterol to maintain normal cell functions, produce bile for digestion and to synthesize hormones, such as estrogen, progesterone and testosterone. Lipoproteins transport cholesterol in the blood. High levels of LDL or low-density lipoprotein cholesterol accumulate in the arteries and lead to heart disease. High-density lipoprotein, or HDL, cholesterol absorbs cholesterol and transports it to the liver where it is eliminated from circulation. Lowering LDL and increasing HDL levels naturally reduces the risk for developing heart disease.
Limit Fats
The American Heart Association adopted the Therapeutic Lifestyle Changes, or TLC, diet to guide people in ways to control cholesterol. The principles include limiting daily total fat intake to 25 to 35 percent of total calories. This allows for an increased intake of unsaturated fats to replace carbohydrates in the diet of people with a metabolic syndrome or diabetes. Of the total fat allowance, less than 7 percent should be saturated fat, up to 10 percent can be polyunsaturated fats and up to 20 percent should be monounsaturated fat. Butter, milk and beef are sources of saturated fat. Fish, such as salmon, trout and herring, along with avocados, walnuts and olives are sources of polyunsaturated and monounsaturated fats. Vegetable oils including olive, canola, soybean, safflower, corn and sunflower contain these two healthier fats.
Bulk Up With Carbohydrates
Fifty to 60 percent of the day's total calories should come from carbohydrates. Choose foods rich in complex carbohydrates. Whole grains, such as oatmeal, whole-wheat pasta, multigrain bread and brown rice are sources of complex carbohydrates. Whole grains are good sources of dietary fiber which, along with a healthy diet, helps reduce blood cholesterol levels. Root and tuber vegetables, such as potatoes, yams and turnips are vegetables in this category. Legumes such as beans, peas and lentils are complex carbohydrates and are low-fat sources of protein.
Exercise Regularly
Regular physical exercise reduces the risk for heart diseases by reducing or managing high blood pressure, high cholesterol levels and a healthy weight. Talk to your physician before beginning a vigorous exercise program if you have been inactive or have a medical condition. Pick an activity you enjoy, begin slowly and gradually increase your level of activity. Make exercise a part of your daily routine. Aim for at least two and one-half hours of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week.
