Many factors increase your risk for heart disease. Elevated levels of cholesterol and the amino acid homocysteine rank among such factors due to their negative effects on artery health. While genetics might play a role in high levels of each of these substances, you may be able to lower your levels by making certain dietary adjustments.
Homocysteine and Heart Disease
Homocysteine is an amino acid, or a building block of protein. Everyone has homocysteine in their blood; when present in normal amounts, it does not cause any problems. Elevated levels, however, have been linked to damage of the artery walls; anything that damages the artery walls can increase your risk of heart disease and other problems, like strokes. The American Heart Association notes that while elevated homocysteine levels have been linked to heart disease, not enough research exists as of 2010 to definitively say that lowering your homocysteine levels would decrease this risk.
Diet and Homocysteine Levels
Adequate levels of certain B-vitamins appear to keep homocysteine levels low. Beneficial vitamins include folic acid, B-6 and B-12. These nutrients help break down this amino acid and prevent excess levels from accumulating within the body.
The AHA recommends obtaining your intake of B-vitamins through diet rather than supplementation. Good sources of folic acid include citrus fruits, green vegetables, fortified cereals and beans. Good sources of vitamin B-6 include fortified cereals and other grains, fish, turkey, chicken, beans, potatoes and bananas. Animal proteins all contain rich sources of B-12; to promote heart health, stick to low-fat dairy and lean meats.
Daily Intake of Saturated Fat and Cholesterol
When your blood contains too much cholesterol, sticky deposits of the cholesterol can be left along the artery walls, reducing blood flow and leading to high cholesterol, or hypercholesterolemia. If you already have high cholesterol, the National Cholesterol Education Program recommends following its Therapeutic Lifestyle Changes diet. This diet suggests that you limit your intake of saturated fat to no more than 7 percent of your daily calories and keep your cholesterol intake to 200 mg or less daily. As for total fat intake, you should limit it to 25 to 35 percent of your total daily calories.
Diet for Lower Cholesterol
The foods richest in saturated fat and cholesterol include full-fat dairy, red meats like beef and pork, and egg yolks. Cutting back on these foods will make the biggest impact on your cholesterol levels. The National Heart, Lung and Blood Institute suggests limiting your intake of meat of all kinds to 5 oz. daily as even the leanest meats, like turkey, contain saturated fat.
The University of Maryland Medical Center stresses the importance of including healthy fats in your diet to promote heart health. Examples include unsaturated fats found in fatty fish, olive oil, canola oil, nuts, seeds and avocados. The American Heart Association recommends eating two servings of fatty fish per week.
Consuming proper amounts of fiber will also help your cholesterol as it prevents excess amounts of cholesterol from being absorbed in the gastrointestinal tract. You can best accomplish this by increasing your intake of fiber-rich foods like whole grains, vegetables and fruits. Sterols, a substance found in plant foods, has been specifically linked to lower cholesterol levels, notes the UMMC; you can find healthy margarines and other foods fortified with it.
Weight Loss
Even a small amount of weight loss can help to lower cholesterol levels. The UMMC notes that even dropping 5 to 7 lbs. can lower your "bad" cholesterol twice as much as dietary changes alone. Exercising just 30 minutes five days a week can encourage weight loss and help control cholesterol.
