Cholesterol is a waxy substance found in blood. It may be produced in your body or obtained through the food you eat. Your body needs cholesterol to produce hormones and build cell membranes. There are two main types of cholesterol: low-density lipoprotein, also known as "bad" cholesterol, and high-density lipoprotein, also known as "good" cholesterol. LDL carries cholesterol around the body while HDL carries cholesterol from the body back to the liver. Excessive LDL in the blood may lead to buildup in your arteries and result in atherosclerosis, a condition in which cholesterol plaques obstruct blood vessels, limiting the blood flow to the brain and other parts of your body. Atherosclerosis may cause heart attack and strokes. A diet intervention may help prevent or control this condition.
Lowering Fat Intake
Avoid foods that are high in fat. Fried foods and pasties are loaded with fat. Also avoid processed meats such as hot dogs, sausages, salami and deli meats. Choose lean meats, such as turkey, poultry or fish instead. Select products with 3g of fat or less per serving. Read the label to identify the amount of fat in the product. Avoid trans fats, such as hydrogenated fats in margarine and shortening. Choose products with 1g or less of trans fat. Look for products with 0g of trans fats and 20mg or less of cholesterol. Polyunsaturated and monounsaturated fats are a good option to add to your diet when trying to control cholesterol levels. The fats are found in fish, nuts, seeds and plant oils. Monitor your portion sizes to help control fat intake.
Plant Foods
Fruits and vegetables are loaded with fiber, antioxidants, vitamins and minerals. These also provide a fewer calories and add no fat to your diet. Dietary fiber may help reduce your cholesterol levels and the risk of heart disease. The National Academy of Science, Institute of Medicine, recommends 38g of fiber per day for men 19 to 30. Women between 19 and 30 should get 25g fiber per day.
Omega-3 Fatty Acids
Omega-3 fatty acids, a type of polyunsaturated fat, cannot be produced in the body; it must be obtained from food. It is considered an excellent nutrient for heart health and lowering cholesterol. It can be found in fish such as tuna, mackerel and salmon. Steam or bake fish to avoid using additional fats. Nuts, dark leafy green vegetables, flaxseed and soybean oil are also sources of omega-3 fatty acids. According to the University of Maryland Medical Center, walnuts may help lower total cholesterol and triglycerides levels in people with high cholesterol.
Whole Grains
Avoid refined grains and add whole grains to your diet. Whole grains are loaded with vitamins, minerals and fiber. Choose foods prepared with whole grains, such as whole-grain bread. Start your day with a whole-grain cereal with 3g or more of fiber per serving. MayoClinic.com recommends oatmeal, which contains soluble fiber that can help reduce LDL cholesterol. Consume brown rice, whole-grain pasta and bread. Look at the list of ingredients on the product's label and choose products that have whole grain as the first item.
Phytosterols
Stanols and sterols are phytosterols, compounds from plant cell. Stanols and sterols have a structure similar to cholesterol. When these enter the system, they compete with cholesterol for absorption, blocking cholesterol absorption and decreasing cholesterol levels. Phytosterols are found in vegetable oils, legumes, fruits, vegetables and whole grains. Some products are fortified with phytosterols, such as orange juice, rice milk and bread.
References
- MayoClinic.com: Dietary Fiber: Essential for a healthy diet.
- Institute of medicine: Dietary Reference Intake
- American Heart Association: Know Your Fats
- Cleveland Clinic: Phytosterols: Sterols and Stanols
- University of Maryland Medical Center: Omega -- 3 fatty Acids
- American Heart Association: About Cholesterol
