According to the American Heart Association, "cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins." LDL (low-density lipoprotein, known as harmful) cholesterol and HDL (high-density lipoprotein, known as beneficial) cholesterol come into play in this area. You can remove or lessen the impact that harmful cholesterol has upon your lifestyle by following a heart healthy lifestyle.
Avoid Trans Fats
According to the Mayo Clinic, trans fats play havoc upon your cholesterol levels. These fats are known to increase your harmful cholesterol levels (LDL) while decreasing your beneficial cholesterol levels (HDL). It is recommended you avoid foods made with shortening and/or partially hydrogenated oils. Traditionally, commercially-prepared baked goods are high in these ingredients. Cakes, cookies, crackers, pies, pastries, croissants, rolls, muffins, brownies and energy bars can all be culprits you need to avoid.
Lower Your Saturated Fat Intake
Saturated fats are found in animal-based products, such as red meats, organ meats, whole-fat dairy foods and poultry. According to the USDA, saturated fats can increase your harmful cholesterol levels, thereby diminishing your chances of lowering your cholesterol level. It is recommended that you either avoid or limit their consumption. Instead of whole-fat dairy, choose nonfat or 1-percent versions. Dairy foods include mayonnaise, milk, ice cream, cream, sour cream, egg nog, cottage cheese and hard cheeses like cheddar and Parmesan. Since egg yolks are high in saturated fats, you are advised to eat only the egg whites. Eat more lean protein, such as legumes and fish, instead of red meats, according to the USDA.
Eat Omega-3 Fatty Acids
Eating foods that are rich in omega-3 fatty acids can lower your harmful cholesterol while increasing your beneficial cholesterol cites the Mayo Clinic. Foods rich in these fatty acids include fish, such as salmon, sardines, albacore tuna and trout; olives and olive oil; flax seeds, walnuts, pistachios and sunflower seeds.
Eat Soluble Fiber
Soluble fiber, according to the American Heart Association, can help remove harmful cholesterol from your arterial walls. Whole grains, especially oats and oat bran, are rich in this component states the Mayo Clinic. Soluble fiber is also found in fresh fruits and vegetables. Citrus fruits, berries and apples are especially rich in this fiber, according to the USDA.
Get Moving
Getting 30 minutes of moderately brisk exercise at least five days per week can help lower your harmful cholesterol, the Mayo Clinic states. You can divide the 30 minutes into 10-minute intervals, according to the American Heart Association. Moderately-brisk exercise involves increasing your heart rate to the point where you start to become breathless. If you have reached the point where you cannot carry on a conversation, however, you could be overdoing it. The American Heart Association's examples of moderately brisk exercise include dancing, bicycling, rowing, walking, swimming and water aerobics. Household activities, such as gardening, lawn mowing and house painting, also fall within this category.
Other Heart-Healthy Changes
If you smoke, quit your tobacco use. According to the Mayo Clinic, smoking can increase your harmful cholesterol level and prevent beneficial cholesterol from removing any cholesterol from your body.
If you are overweight, losing weight may help you lower your harmful cholesterol level. The American Heart Association cites obesity as a leading risk factor for developing heart disease.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- American Heart Association
- Mayo Clinic
