High cholesterol is a risk factor for cardiovascular disease, the No. 1 cause of death in the U.S. Fortunately, lifestyle changes, such as increasing physical activity and making changes to your diet are effective prevention and treatment options. Simple but effective changes in the way you eat can help lower your cholesterol.
High Cholesterol
Although cholesterol has bad implications for heart health, your body needs cholesterol for normal functioning. Cholesterol is produced naturally, which genetics can affect and is also found in foods you eat. Seventy-five percent of cholesterol is made by your liver and other cells while the other 25 percent is from animal products you eat. Two types of cholesterol exist, low-density lipoprotein, or "bad cholesterol," and high-density lipoprotein, or "good cholesterol." If too much LDL cholesterol is in your blood, it can clog your arteries, resulting in an increased risk for heart attack and stroke. The American Heart Association recommends a cholesterol level of less than 200mg/dL.
Diet and Cholesterol
Although there is a genetic aspect of cholesterol, your lifestyle choices play a role in your cholesterol. Being inactive or having poor dietary habits increase your risk of high cholesterol and your risk for heart disease and stroke. High intake of trans fat, saturated fat and dietary cholesterol, found in animal products and processed foods are risks for high cholesterol. Limiting these foods and increasing your intake of heart healthy foods can help treat and prevent high cholesterol.
Soluble Fiber
Soluble fiber binds bile acids, which lowers serum cholesterol and bacteria in the colon ferment fiber to compounds which inhibit the formation of cholesterol. Because of these mechanisms, soluble fiber has been shown to decrease serum cholesterol and LDL cholesterol. Oats, legumes, barley, apples, citrus fruits, strawberries and carrots all contain soluble fiber. Adding these foods to your diet is simple; swap your usual cereal for oatmeal, snack on apples or citrus fruit during the day and eat beans in place of meat for dinner.
Plant Sterols and Stanols
Plant sterols and stanols are compounds found in small quantities in plants. High amounts of sterols reduce arterial plaque buildup and block the absorption of cholesterol by the small intestines. There are numerous products on the market that have added plant sterols such as yogurt, orange juice and margarines. A 2008 meta-analysis by Suhad AbuMweis and colleagues at the School of Dietetics and Human Nutrition at McGill University in Quebec, Canada investigated the influence of plant sterols on cholesterol. Fat spreads, margarine and salad dressings, milk and yogurt products with plant sterols were found to decrease LDL cholesterol by 0.32 to 0.34mmol per liter whereas miscellaneous food products, like cereal bars and juices decreased LDL cholesterol by 0.20mmol per liter. The decrease in cholesterol also depended on the frequency and time of the plant sterols.
Nuts
Although high in calories, nuts are high in unsaturated fat, fiber and minerals. Women with Type 2 diabetes and their dietary habits were explored by Tricia Li and colleagues at the Harvard School of Public Health in Boston. The researchers found that women who consumed more than five servings of nuts and peanut butter per week had significantly lower LDL cholesterol and total cholesterol compared with women who consumed less. Include nuts in your diet by having them as a snack or adding them to salad or oatmeal. Because they are high in calories, limit the serving size to 1 oz.
References
- American Heart Association: About Cholesterol
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan MS, RD and Sylvia Escott-Stump MS, RD; 2000
- U.S. Department of Agriculture Research Service: Eat Smart for a Healthy Heart
- "Food and Nutrition Research"; Plant Sterols/Stanols as Cholesterol Lowering Agents: A Meta-Analysis of Randomized Controlled Studies; Suhad AbuMweis et al.; Aug.; 2008
- "The Journal of Nutrition"; Regular Consumption of Nuts Is Associated with Lower Risk of Cardiovascular Disease in Women with Type 2 Diabetes; Tricia Li et al.; Jul..; 2009
