Because cholesterol may cause concern about heart disease, you should focus on the amount of cholesterol in your body. The body produces about 75 percent of your blood cholesterol, the American Heart Association notes. About 25 percent enters the bloodstream from your diet. Keeping normal cholesterol levels requires a nutritious diet. Doctors may recommend lifestyle changes and medication for people with high cholesterol.
Body Function
Cholesterol, a soft, fatty substance present in all cells, plays an essential role in body functioning, according to the National Heart, Lung and Blood Institute. The advantages of cholesterol include making hormones, substances that help with the digestive process. Small lipoproteins carry cholesterol through the bloodstream.
Buildup
Excess amounts of low-density lipoprotein, or LDL, cholesterol can build up on the inner walls of the arteries. LDL forms plaques that decrease blood flow to the heart and cause heart disease. Angina, or chest pain, is a symptom of heart disease. The plaques can burst, sending fats into the bloodstream and completely blocking the arteries. Blocked blood flow to the heart results in heart attack. Blockage of arteries to the brain leads to stroke.
Cleansing
High-density lipoprotein, or HDL, cholesterol helps make up for the disadvantages of LDL. HDL travels through the bloodstream and picks up excess cholesterol, delivering it to the liver where it leaves the body as waste. You want high HDL cholesterol levels.
Cholesterol Count
High cholesterol has no symptoms, so regular checkups with your doctor can determine your cholesterol levels. Aim for LDL cholesterol counts below 130 milligrams per deciliter of blood or below 100 mg/dL if you have heart disease risks, such as family history or diabetes, the Mayo Clinic website explains. Protective HDL levels should be above 40 mg/dL for men and above 50 for women.
Unhealthy Fats
Saturated fats can raise LDL cholesterol. Meats, poultry and fish contain saturated fats, but you can limit your intake to acceptable levels by choosing lean meats with the fat trimmed off and skinless poultry, the Mayo Clinic points out. Fish, including mackerel, salmon and herring, contain heart-healthy omega-3 fatty acids. Other saturated fats to limit include butter, lard, gravy, cream sauces, hard margarines, cocoa butter found in chocolate and coconut, palm and palm kernel oils. Consume low-fat or fat-free dairy products. Eliminate trans fats, which can raise LDL and lower HDL. Check food labels on packaged cookies, cakes and other snacks and choose products with no trans fat.
Raising Good Cholesterol
Healthy fats include monounsaturated and polyunsaturated fats. These unsaturated fats may lower LDL cholesterol and raise healthy HDL levels, according to the Harvard School of Public Health. Olive, peanut and canola oils, avocados, almonds and hazelnuts contain monounsaturated fats. Walnuts, fish rich in omega-3s, flaxseed and flaxseed, soybean, corn and sunflower oils have polyunsaturated fats. Regular exercise may help raise HDL cholesterol, the American Heart Association says.
References
- American Heart Association: About Cholesterol
- National Heart Lung and Blood Institute: High Blood Cholesterol
- Mayo Clinic: Heart Disease-Lifestyle and Home Remedies
- Mayo Clinic: Heart-Healthy Diet-8 Steps to Prevent Heart Disease
- Harvard School of Public Health: Fats and Cholesterol-Out with the Bad, In with the Good
