High cholesterol, or hypercholesterolemia, is a condition that puts you at risk for heart disease because when your cholesterol is high, you develop fatty deposits in your blood vessels, which can make it difficult for blood to circulate. When the heart does not get enough blood, it doesn't get enough oxygen, which puts you at a higher risk of heart disease or stroke. By choosing more natural foods, instead of processed ones, you can help decrease your cholesterol levels and improve your overall health.
Causes
High blood cholesterol can be caused by hereditary predisposition -- your liver produces more cholesterol than what your body needs -- or by factors that are within your control, like being overweight or obese, being physically inactive. Additionally, what you eat has an enormous effect on your cholesterol level. If you eat foods that are high in saturated fats or processed fats, your "bad" cholesterol, or low-density lipoprotein, will go up and put you at an increased risk of heart disease. By contrast, if you choose more natural foods and foods containing monounsaturated and polyunsaturated fats, your "good" cholesterol, or high-density lipoprotein, will go up, which has a protective effect against cardiovascular disease. It is important to choose the right foods to help lower your blood cholesterol.
Treatment
If the root cause of your cholesterol is hereditary, meaning your body is overproducing cholesterol, your physician will most likely put you on prescription medication to help lower your cholesterol levels. However, what you eat has a huge impact on your cholesterol levels. So, by choosing the right kinds of foods, you can help bring your blood lipid levels back to normal. In addition, your physician might also recommend that you increase the amount of physical activity you do each week as physical activity has been shown to help decrease LDL cholesterol levels and help increase HDL cholesterol levels.
What to Eat
According to the American Dietetic Association, certain foods will help lower your blood cholesterol and will decrease your risk of heart attack because they contain fiber or unsaturated fats. Fiber reduces the amount of bile that is reabsorbed in the small intestines. When this occurs, the body has to make up for the loss by having the liver increase its production of LDL receptors -- which are responsible for pulling out the LDL from the bloodstream -- so it can gather more cholesterol to make more bile. This reduces the total amount of LDL in the blood. Unsaturated fats -- polyunsaturated or monounsaturated -- help raise HDL levels in the blood. High HDL levels can reduce your risk of heart disease because HDL molecules can help pick up LDL from the bloodstream.
Most processed foods contain hydrogenated oils, which raise LDL levels even more than saturated fats. So, it is not surprising that foods that are high in fiber, low in saturated and hydrogenated oils and high in unsaturated facts most commonly come from natural sources. Examples include whole-grain breads and cereals, whole-wheat pasta, brown rice, fresh vegetables, fresh fruits, lean cuts of meat, poultry, pork or fish, dried beans or peas, egg whites, and finally, oils like olive oil, canola oil or sunflower oil.
What to Avoid
The American Dietetic Association recommends you avoid products that are high in saturated or hydrogenated fats because these can raise LDL levels in the blood. These include high-fat bakery products like doughnuts and croissants, snacks like chips and puffs, fried vegetables, fruits with cream or added sugar, whole milk or milk products like cheese or yogurt, and high-fat cuts of meat or marbled meats. Also, avoid whole eggs, as they have a high cholesterol content, cold cuts of meat, and butter, margarine or other saturated fats.
Other Guidelines
Avoid eating anything with saturated or trans fats. Read the Nutrition Facts Label of food products. In general, try to keep your cholesterol intake to less than 200mg per day. Eat more foods that contain omega-3 fatty acids, such as fresh fish. These will help lower LDL levels and have a protective effect over your heart. Have only 25 to 30 percent of your daily calories come from fat and try to get 20 to 30g of fiber per day. Eat more plant-based foods in general. And finally, try to maintain a healthy weight by being physically active. Being physically active can also protect you from heart disease.
