Cholesterol levels in your blood are important indicators of your overall risk for heart disease. High LDL cholesterol in particular can mean a higher risk for heart disease. Your diet affects your LDL cholesterol level, so choose foods carefully to reduce LDL--also known as low density lipoprotein, or "bad" cholesterol. If you have high LDL cholesterol or you are concerned about your heart health, contact your doctor for medical advice.
Nuts
According to the Linus Pauling Institute Micronutrient Information Center, people who eat nuts several times a week tend to have lower LDL cholesterol and a lower risk of heart disease. Nuts are high in healthy polyunsaturated and monounsaturated fats, and they may help lower cholesterol when you choose them instead of unhealthy saturated fats, which raise LDL cholesterol in your blood. Nuts provide dietary fiber, which may lower LDL cholesterol, and they also have phytosterols. Phytosterols are components in some plant-based foods, and they lower LDL cholesterol because they block the body from absorbing cholesterol from food. Choose from a variety of nuts such as almonds, walnuts, brazil nuts, hazelnuts, pistachios and pine nuts. Although they are technically legumes, peanuts have a similar nutritional profile as other nuts.
Legumes
Legumes, including beans, lentils and peas, also lower LDL cholesterol. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend eating three cups of legumes each week if you are a healthy adult on a 2,000-calorie diet. Beside being cholesterol free, legumes are high in cholesterol-lowering dietary fiber. According to the Linus Pauling Institute Micronutrient Information Center, legumes also have phytosterols that can lower LDL cholesterol, and people who eat more beans tend to have lower LDL cholesterol levels. Eat kidney beans, garbanzo beans, soybeans, black beans and pinto beans to get the benefits.
Fatty Fish
Omega-3 fatty acids are polyunsaturated fats that are essential in your diet for cell structure and healthy vision. The Linus Pauling Institute Micronutrient Information Center reports that replacing saturated fats with omega-6 and omega-3 fats may reduce LDL cholesterol levels. Fish oils from fatty fish such as salmon, herring, mackerel and tuna are rich in DHA and EPA, which are long-chain omega-3 fatty acids. If you are a vegetarian, you can get omega-3 fatty acids from plant-based sources such as walnuts, flaxseed and soybean oil. These foods provide linolenic acid, a shorter chain omega-3 fat that your body can convert into DHA or EPA. Research is ongoing to determine the effects of omega-3 fats on LDL cholesterol and heart disease risk, so consult your doctor if you are concerned about your cholesterol level.
References
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Numbers
- Linus Pauling Institute Micronutrient Information Center: Essential Fatty Acids
- Linus Pauling Institute Micronutrient Information Center: Nuts
- Linus Pauling Institute Micronutrient Information Center: Legumes
- U.S. Department of Health And Human Services: Dietary Guidelines for Americans, 2005
