Cholesterol is one type of lipid; the foods you eat can raise or lower the cholesterol in your blood. Good cholesterol or HDL are molecules that carry cholesterol away from the walls of your arteries and then deliver it to your liver to be removed from your body. Bad cholesterol or LDL are molecules that deposit cholesterol on the walls of your arteries causing plaque buildup.
Salmon
A 3 oz. serving of salmon has 175 calories, 19g of protein and nearly 11g of fat, which are mostly omega-3 fatty acids. Omega-3 fatty acid is a polyunsaturated fat that raises your HDL cholesterol levels. Omega-3 fights inflammation in your arterial walls. It also favorably changes the fatty acid makeup of the other fats and cholesterol-type molecules in your blood according to a 2007 article by registered dietitian Janet Bond Brill, Ph.D that was published in the "Health & Fitness Journal." The American Heart Association encourages you to eat omega-3-rich fish preferably twice per week to lower your cholesterol.
Almonds, Avocados and Olives
Almonds, avocados and olives are rich in monounsaturated fats, which keep your bad cholesterol levels low while raising your good cholesterol. A 1 oz. serving of almonds has 172 calories and 14g of fat. One-quarter of an avocado has about 90 calories and 6g of healthy fat. Ten medium olives have 50 calories and 4g of fat. MayoClinic.com reports nuts have this cholesterol-lowering effect not only due to their unsaturated fat content but also because they have fiber and plant sterols, which are compounds that also help lower cholesterol.
Coconut, Palm Oil, Palm Kernel Oil
Saturated fat is found in plant and animal-based foods, including coconut, palm, and palm kernel oils. Saturated fat from any source of food decreases the function of cholesterol-removing cells in your liver. This means your body is unable to effectively remove cholesterol from your blood thereby raising your LDL cholesterol. Coconut oil is found abundantly in processed foods including granola bars, bread and cookies.
Eggs
Eggs are low in saturated fat but have a very high concentration of cholesterol. One egg has 213mg of cholesterol, which is over two-thirds of the recommended daily limit for cholesterol. If you have high LDL levels, do not eat eggs. Dr. Brill also advises that if you are hypersensitive to dietary cholesterol, you should not eat an egg as it will raise your cholesterol levels.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- American Heart Association: Cooking for Lower Cholesterol
- American Heart Association: Common Misconceptions About Cholesterol
