The foods that you eat play a big role in how your body functions. Your food choices can impact your risk for chronic disease, including heart disease and cancer. According to the Centers for Disease Control and Prevention, Americans have a cholesterol problem and a 2010 report states that approximately one in every six adults has high total cholesterol and has twice the risk of developing heart disease.
Cholesterol And Food
Cholesterol levels are affected by two factors. The first is dietary cholesterol that is present in food. The second is the amount of saturated fat in your diet. When you eat saturated fat, you create cholesterol in your body. Therefore the higher the saturated fat in your diet, the higher your cholesterol levels. Therefore to help control your cholesterol levels, you need to select foods with low dietary cholesterol and low in saturated fat.
Significance of Diet
If you want to control your cholesterol levels you should limit certain types of fats, according to the Harvard School of Public Health. It recommends avoiding trans fat and saturated fats from animal sources. It further recommends eating healthy fats, including omega-3 fatty acids found in fish oil and using healthy oils, such as olive oil. These changes can make significant changes to your cholesterol levels.
Fruits And Veggies
The Harvard School of Public Health states that consuming fruits and vegetables can significantly lower your risk for heart disease and other illness. It mentions that all fruits and vegetables contribute to good health, but foods that include lettuce, spinach, mustard greens, broccoli, cauliflower, cabbage, Brussels sprouts and kale lower the risk of cardiovascular disease, which is associated with high cholesterol. In addition fruits that include oranges, lemons, limes and grapefruit also lower the risk. Fruits and vegetables are low in saturated fat and therefore do not contribute to high levels of cholesterol in your diet. Other plant foods that are high in healthy fats and low in saturated fats include vegetable oils, nuts, flax seeds, flaxseed oil and leafy vegetables, according to to Harvard School of Public Health.
Benefits
MedlinePlus states that the foods that you eat provide your body with the essential nutrients that are needed to function properly. These nutrients are found in natural foods that include fruits and vegetables. A diet high in fruits and vegetables contributes to a lower body weight and can contribute to lower cholesterol and a decreased risk of chronic illness, including cancer, cardiovascular disease and digestive problems.
Considerations
All fruits and vegetables have health benefits and the variety of color provides different nutrients for you body to use. A diet high in green leafy vegetables, nuts, seeds and citrus fruits can be the cornerstone of a healthy lifestyle. When you combine this type of diet with healthy lean meats, whole grains and exercise, you can significantly lower your total cholesterol and decrease your risk for chronic illness.
