Food choices are especially important to the more than 102 million adults in the United States with high cholesterol. The Centers for Disease Control and Prevention estimates over 35 million of these Americans have cholesterol levels high enough to put them at significant risk for developing heart disease.
Causes
A diet filled with too much saturated fat and cholesterol is the main reason for high cholesterol, according to the National Heart, Lung and Blood Institute. Factors other than diet can raise your cholesterol, including heredity, inactivity and lifestyle choices such as smoking and drinking. Certain conditions, like diabetes, can raise cholesterol as can some prescription drugs, such as prednisone or birth control pills. High cholesterol caused by heredity, drugs and medical conditions may not be affected by diet.
Sources
You get 25 percent of the cholesterol in your body through the food you eat. Your liver manufactures most of the cholesterol in your body. You do not need to eat cholesterol -- your liver can manufacture enough for your body to function. Only animal products contain cholesterol; plants do not manufacture cholesterol. Cholesterol can be added to fruits, vegetables, grains and nuts during preparation by adding animal products like cream or butter.
Foods to Avoid
If you have high cholesterol, avoid food that raises cholesterol. You should not eat foods high in saturated fats, like those found in meat, eggs and dairy products such as whole milk and cheese. When you're trying to reduce your cholesterol, you can eat fresh vegetables and fruits, as plant-based foods do not contribute to cholesterol levels unless they are prepared with saturated fats, like butter or cream. Less than 7 percent of your daily calories should come from saturated fat.
Foods to Eat
Cook with olive oil instead of saturated fats to lower cholesterol. Limit your dietary cholesterol to 200mg per day. Eat 5 to 10g of soluble fiber each day to lower cholesterol levels. Oatmeal, kidney beans, apples and bananas are good sources of soluble fiber. Certain types of fish, like salmon and mackerel, are high in omega-3 fatty acids, which beneficial to cholesterol levels. Nuts are rich in polyunsaturated fats and are good for heart health when eaten in moderate amounts.
Warning
Cholesterol levels indicate your risk for heart disease, the leading cause of in the United States. Every 1 percent drop in your cholesterol reduces your risk for heart disease by 2 percent, according to the Cleveland Clinic. Excess cholesterol builds up in the bloodstream and accumulates along the interior walls of blood vessels. This accumulation obstructs proper blood flow to vital organs. Chest pain or even heart attack can occur if the muscles of the heart do not receive enough oxygen-rich blood.
