Cholesterol is a waxy fat-like substance produced by the liver and other cells in the body and ingested in foods. Although having too much cholesterol contributes to health problems such as heart disease and stroke, the body needs some cholesterol to function. Two types of cholesterol exist in the body, classified based on the specific protein carrying it -- low-density lipoprotein and high-density lipoprotein. To reduce the risk of disease, strive to reduce total cholesterol and LDL cholesterol, but increase your levels of HDL. Eating a healthy diet can help reach these goals.
LDL and HDL
Although the term cholesterol carries with it a negative connotation, not all cholesterol is bad. LDL binds the majority of cholesterol in the body. Because this lipoprotein remains in the blood vessels, as cholesterol levels increase it begins to accumulate, forming a substance known as plaque. The buildup of plaque restricts the flow of blood and contributes to heart disease. Doctors therefore refer to LDL as the "bad" cholesterol. HDL, however, carries cholesterol to the liver, which breaks it down and removes it from the body, making HDL the "good" cholesterol.
Healthy Fats
To maintain a healthy heart, doctors recommend eating a low-fat diet. However since the human body needs some fat, it is important to know which fats contribute to high cholesterol and which ones help reduce cholesterol. Saturated fats contribute to high levels of blood cholesterol, according to the American Heart Association. Trans fats, those fats created through the process of adding hydrogen to increase shelf life of some foods, also contributes to blood cholesterol levels. The healthy fats, including polyunsaturated and monounsaturated fats, do not contribute to blood cholesterol levels, and when they are consumed as part of a low-saturated fat and trans fat diet, they can actually help lower LDL cholesterol levels.
Sources
Animal products, including meats, dairy products and eggs, contain saturated fats. Some plants, such as the coconut and palm plants, also contain saturated fats. To reduce cholesterol, avoid those foods and instead eat healthy foods that contain unsaturated fats, such as fish, nuts, seeds and oils from plants.
Omega-3 Fatty Acids
Eating healthy foods that contain omega-3 fatty acids, considered essential fatty acids, can also help reduce cholesterol levels. Fatty fish such as salmon, tuna, herring and mackerel serve as sources of omega-3 fatty acids. Other foods that contain omega-3 fatty acids include flaxseeds, flaxseed oil, canola oil, soybeans, pumpkin seeds, walnuts and purslane. The University of Maryland Medical Center says that eating a healthy diet with high amounts of omega-3 fatty acids helps increase HDL levels, which reduces the risk for heart disease.
Fruits and Vegetables
Fruits and vegetables are naturally low in fat and cholesterol. Therefore, eating a healthy diet rich in fruits and vegetables helps reduce cholesterol levels and promotes a healthy heart. The National Heart, Lung and Blood Institute and the American Heart Association recommend following the Therapeutic Lifestyle Changes -- TLC -- diet to reduce cholesterol levels. This diet encourages eating at least three to five servings of fruits and vegetables a day and substituting high saturated-fat foods with fruits and vegetables.
Member Comments