If you have an elevated cholesterol level, reducing the level of low-density lipoprotein (LDL) cholesterol is one way to reduce your risk of heart disease. According to the American Academy of Family Physicians (AAFP), heart disease is the leading cause of death in the United States and accounts for approximately 500,000 deaths per year. While an elevated cholesterol level is a major risk factor for heart disease, adhering to a heart-healthy diet can help you lower your cholesterol.
Background
LDL cholesterol is known as "bad" cholesterol, because it can build up in the walls of your arteries and make them less flexible. This process is known as atherosclerosis and increases your risk of heart disease and stroke. If you have no other health problems, your LDL should be equal to or lower than 160 mg/dL. If you have health problems that increase your risk of heart disease, such as high blood pressure, your LDL should be equal to or lower than 130 mg/dL. If you already have heart disease or if you have diabetes, your LDL should be equal to or lower than 100 mg/dL. Your LDL can be determined by a simple blood test conducted at your physician's office.
Features
According to the American Heart Association, your diet should be rich in fruits and vegetables and low in sodium, cholesterol and saturated fat to lower LDL cholesterol. You should strive to eat at least 4.5 cups of fruits and vegetables per day. This quantity can be fit into mealtimes or as part of a snack, such as apple slices dipped in low-fat yogurt. Red meat intake should be decreased and fish, particularly fish such as salmon and mackerel which are rich in omega-3 fatty acids, should be eaten at least twice a week. Omega-3 fatty acids both decrease cholesterol and the risk of heart disease. Increasing whole grains to ensure that you eat at least three 1-oz. servings a day is also beneficial as the fiber can help to lower cholesterol.
Nutrient Composition
Saturated fat should constitute less than 7 percent of your daily caloric intake, though monounsaturated and polyunsaturated fats are encouraged and help to decrease LDL cholesterol. Saturated fats are found in cheese, whole milk and red meat while monounsaturated and polyunsaturated fats can be found in vegetable oils and nuts. Carbohydrates typically constitute 50 to 60 percent of total calories while protein approximately 15 percent of total calories. If this diet is not successful in lowering LDL, plant stanols, which are found in margarine spreads, sesame seeds and peanuts, can be helpful. Plant stanols interfere with the absorption of cholesterol by the small intestine and in this way reduce LDL.
Benefits
Using dietary changes to lower your cholesterol often results in weight loss and can help you avoid taking medications for high cholesterol. While medications are helpful, they also have side effects and can be costly. By lowering your cholesterol, you also lower your risk of heart attack and stroke.
Considerations
While dietary changes are helpful in reducing LDL cholesterol, physical activity and weight loss are other ways to reduce your cholesterol. According to MayoClinic.com, 30 to 60 minutes of exercise that increases your heart rate most days of the week can help to lower your cholesterol. Weight loss decreases your LDL cholesterol and also reduces your risk of diabetes. If these measures do not decrease your LDL to the desired level, your physician should discuss medication options with you.
