Cholesterol is a fatty substance synthesized in your liver and utilized by all types of cells and tissues. You take cholesterol from your diet, primarily from fatty foods such as dairy and meat products. There are two basics types of cholesterol, "good" or HDL, and "bad" or LDL. "Good" cholesterol is responsible for scavenging the excess cholesterol in your blood and bringing it back to your liver for processing and removal. "Bad" cholesterol doesn't scavenge free cholesterol in the blood and instead contributes to the formation of plaques and hardening of the arteries that leads to heart disease. Through dietary adjustments, it is possible to both raise your "good" cholesterol and lower your "bad" cholesterol.
Low-Fat Foods
One of the most important dietary adjustments you can make to lower your "bad" cholesterol is to limit the amount of fatty foods you eat. This means that you need to choose low-fat alternatives. Fatty meats are loaded with "bad" cholesterol, so you should replace these food choices with low-fat protein sources such as skinless chicken breast and fish. Milk, cheese, butter and sour cream are full of saturated fats that increase "bad" cholesterol. According to the Harvard School for Public Health, you should also completely avoid trans fats because these are considered "very bad fats." Trans fats are found in processed, prepared and fried foods, so choosing freshly prepared, non-fried foods helps you lower your "bad" cholesterol.
High-Fiber Foods
You should select your sources for carbohydrates from foods high in fiber such as whole-grains. Whole-wheat, whole-barley and oats are all good examples of whole-grain foods. Replace refined wheat products, like those made with whitened or bleached flour, with whole-grain foods to boost your fiber consumption and reduce your "bad" cholesterol. According to MayoClinic.com, you should try to eat at least 10 g soluble fiber per day to decrease the levels of "bad" cholesterol in your blood. Try adding oatmeal, whole grain pasta and brown rice to your diet to benefit from the cholesterol-lowering ability of soluble fiber.
Fruits and Vegetables
You can never go wrong by adding more servings of fruits and vegetables to your diet. Fruits and vegetables are not only great sources of dietary fiber, both soluble and insoluble, but they also contain many of the essential minerals, vitamins and antioxidants you need for healthy body function. According to the Harvard School for Public Health, people who consumed more than eight servings of fruits and vegetables per day were significantly less likely to develop heart disease.
Nuts
According to MayoClinic.com, almonds, walnuts, pistachios, hazelnuts, peanuts and other nuts have been shown to reduce total cholesterol levels. While nuts are high in calories, they are also high in heart-healthy polyunsaturated fats. If you want to lower your "bad" cholesterol, replace chips and candy snacks with a handful of nuts.
References
- Harvard School for Public Health: Fats and Cholesterol - Out with the Bad, In with the Good
- MayoClinic.com: Cholesterol - Top 5 foods to lower your numbers
- Harvard School for Public Health: Vegetables and Fruits: Get Plenty Every Day
- American Heart Association: Prevention and Treatment of High Cholesterol
