Having a high total blood cholesterol level or one that exceeds 200 mg/dL increases your risk of developing atherosclerosis. According to the National Heart, Lung and Blood Institute, excess cholesterol, a fat-like substance, in the bloodstream leads to plaque build-up on arterial walls. Over time, arteries narrow, slowing or blocking blood flow to the heart, increasing your risk of heart attack. Diets rich in plant foods, healthy unsaturated fats and dietary fiber promote healthy cholesterol levels.
Mediterranean Diet
The Mediterranean diet emphasizes legumes, whole grains, vegetables and fresh fruits, yogurt, nuts, seafood, olives and olive oil. This diet combines influences from several countries in Western Europe, northern Africa, Greece and the Middle East. Characteristics common to each have contributed to what is now the modern Mediterranean diet. This diet is rich in nutrients associated with heart health, such as vitamins, minerals and phytochemicals, or disease-fighting substances.
The percentage of total calories from fat exceed the current recommendations but most of the fat comes from monounsaturated fats, a heart-healthy type of fat. Foods rich in monounsaturated fat includes nuts, seeds, olives and olive oil. Since this diet includes little meat and few dairy products and eggs, saturated fat intake low. According to the American Heart Association, monounsaturated fats, when used in place of saturated fats help decrease LDL or "bad" cholesterol levels. In addition, seafood is a source of a type of health-promoting polyunsaturated fatty acid known as omega-3 which tends to increase HDL or "good" cholesterol levels.
High-Fiber Diet
Fiber is non-digestible and found in carbohydrate-rich foods. There are two main categories or types of dietary fiber: soluble and insoluble. Soluble fiber forms a viscous gel in the digestive tract and is effective for lowering LDL cholesterol levels. It works by reducing the absorption of cholesterol into your bloodstream. According to the Mayo Clinic website, aim to consume at least 25g of dietary fiber daily and concentrate on foods that are particularly rich in soluble fiber. The best food sources of soluble fiber are oats and barley, legumes, such as kidney and black beans, flax seeds, apples and pears with skin, as well as prunes. Five to 10g or more of soluble fiber daily is effective for decreasing total and LDL cholesterol levels. A 1/2-cup of cooked kidney beans provides 3g of soluble fiber while 1 cup of cooked oatmeal provides 2g.
Vegetarian Diet
According to the American Heart Association, most vegetarian diets are low in or devoid of animal products and, in general, are usually lower in total fat, saturated fat and cholesterol than nonvegetarian diets. Well-planned vegetarian diets, particularly the vegan diet, which includes no animal products, contains fiber-rich foods. Vegans consume only foods from plants such as fruits, vegetables, legumes, whole grains, nuts and seeds. Diets rich in these foods have a beneficial effect on blood cholesterol levels. Vegetarians often enjoy a lower risk of obesity, coronary heart disease and high blood pressure than their meat-eating counterparts. While vegetarian diets can be healthful and nutritionally sound if carefully planned, they can also be unhealthy if the diet contains too many calories and/or saturated fat and not enough important nutrients, such as vitamins and minerals.
References
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need To Know
- American Heart Association: Mediterranean Diet
- American Heart Association: Monounsaturated Fats
- Mayo Clinic: Nutrition and Healthy Eating--Cholesterol: Top Five Foods to Lower Your Numbers
- National Heart, Lung and Blood Institute: Soluble Fiber Tipsheet
- American Heart Association: Vegetarian Diets
