Cholesterol often has negative connotations in connection with diet and health. However, there are different types of cholesterol, and your body needs cholesterol to function, according to MedlinePlus. The foods you eat play a role in how much good and bad cholesterol are in your blood. You should eat a healthy diet that increases good cholesterol and decreases bad cholesterol, and this will lower your risk for heart disease and other chronic illness.
Cholesterol Numbers
According to the CDC, four numbers are evaluated in a cholesterol test. The test measures total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides. Each of these measurements have ideal ranges, and each has its own significance. Total cholesterol should be a reading of less than 200 mg/dL. Triglycerides should be less than 150 mg/dL. Lower numbers are desirable for both total cholesterol and triglycerides. The two main numbers are HDL and LDL, according to the University of Maryland Medical Center. HDL stands for high density lipoprotein, which is a complex molecule that transports blood cholesterol to the liver for excretion. The higher the HDL, the better. An optimal HDL level is 40 mg/dL or higher. LDL stands for low density lipoprotein, and it is responsible for carrying cholesterol to your cells. Higher LDL numbers are not desirable and increase your risk for heart disease. An ideal LDL reading is less than 100 mg/dL. A healthy diet increases your chances of having lower LDL, triglycerides and total cholesterol in your blood.
Sources of Cholesterol
Cholesterol in your blood comes from two sources. The first is the natural cholesterol found in food; the second is the cholesterol produced by your body when you eat saturated fat. The experts at the Harvard School of Public Health state that although both raise your blood cholesterol, the types of fat you eat play a larger role in your blood cholesterol levels. If you want to lower your total cholesterol and your bad cholesterol, you can start by eating a diet low in saturated fat.
Diet to Lower Cholesterol
To lower your total cholesterol, eat a healthy diet filled with a variety of fruits and vegetables, as well as foods that are low in saturated fat. Fruits and vegetables will provide essential nutrients, good carbohydrates, fiber, vitamins and minerals. A good diet results in healthy body weight, which will lower your risk for heart disease. The fats you eat play the biggest role. Eat a minimum of foods high in saturated fat, like those that come from animal products. Focus on healthy unsaturated fats from nuts, seeds, fruits, vegetables and vegetable oil. Avoid trans fats and refined or processed foods.
Considerations
Eating a diet low in cholesterol and saturated fat may not lower your cholesterol numbers completely. Heredity plays a role in cholesterol levels. You may have to incorporate some additional healthy lifestyle habits like exercise, losing weight and quitting smoking if you currently smoke. Your doctor will be able to review your cholesterol numbers to determine if medication is needed in addition to a healthy diet and exercise.
