Eating certain foods in excess such as liver, fried foods, desserts and foods high in saturated fat can cause high cholesterol, one of the major risk factors for heart disease -- the No.1 killer in the United States. According to the US Department of Health and Human Services, the higher the blood cholesterol level, the greater the risk for developing heart disease or suffering a heart attack. Fortunately, improving cholesterol can also be achieved by eating certain foods. Several foods are known to help improve cholesterol and incorporating a variety into the diet leads to the greatest benefit but, if this is overwhelming, begin with two that are easily incorporated into any lifestyle -- soluble fiber and plant sterols or stanols.
Plant Stanols and Sterols
Plant stanols and sterols are found in small quantities in fruits, vegetables, nuts, seeds, legumes and other plant sources. These plant products have a similar structure to cholesterol but behave differently in the body. Cholesterol is absorbed in the digestive tract where it makes its way into the bloodstream. Plant stanols and sterols are not absorbed when ingested; instead, they help block the absorption of cholesterol in the digestive tract. A meta-analysis published in "Mayo Clinic Proceedings" in 2003, found that 2 g plant stanols or sterols daily can reduce cholesterol by 10 percent. Some food companies have fortified their foods with stanols or sterols, including margarines, yogurts, instant oatmeal and orange juices. Most of these foods provide the daily recommended 2 g stanols or sterols in one to two servings.
Soluble Fiber
Soluble fiber originates from plants and cannot be broken down by the human body. When eaten, soluble fiber dissolves and forms a thick gel in the presence of a liquid. This gel binds with cholesterol and bile acids in the small intestines and then removes it from the body. Bile acids are created from cholesterol stored in the blood and by removing bile acids, the body is forced to use stored cholesterol to replenish the bile acids. According to the Mayo Clinic, five to 10 g or more of soluble fiber a day decreases total and LDL cholesterol. Good sources of soluble fiber include beans, oats, peas, beans, lentils, chickpeas, fruits and vegetables.
Other Tips
Combining healthy eating with other beneficial lifestyle practices such as exercising, losing weight, drinking alcohol in moderation and quitting smoking can significantly improve cholesterol. To create a long lasting lifestyle of healthy habits, start slow and implement one strategy at a time.
References
- National Cholesterol Education Program: High Blood Cholesterol: What You Need To Know
- Benecol: How Does Plant Stanol Ester Work?
- Management of Blood Cholesterol Levels; Martun B. Katan PhD, Scott M. Grundy, MD, PhD, Peter Jones, PhD, Malcolm Law, FRCP, Tatu Mietinen, MD, PhD, and Rodolfo Paoletti, MD, Phd; August; 2003
- Mayo Clinic: High Cholesterol
- BD: Soluble Fiber: Another Way to Fight High Cholesterol
- Food Safety Standards: Cholesterol
