People rarely like to make changes to their diets. According to the Centers for Disease Control, the leading cause of death in the United States is heart disease and that is something that can be greatly affected by making some simple changes to diet. Educating yourself about cholesterol and making some simple changes to lower the amounts found in your diet will have a positive effect on your heart health.
What Exactly Is Cholesterol and What Do My Numbers Mean?
Cholesterol is a 'fat-like' substance that builds up on the walls of your arteries if left uncontrolled. It can ultimately block the flow of blood to your heart, causing a heart attack. A cholesterol test is usually broken down into three parts. The first is total cholesterol. The second is LDL, or low-density lipoproteins, also known as bad cholesterol. The third is HDL, or high-density lipoproteins, which are known as good cholesterol. The higher the HDL numbers, the better off you are. Optimal levels for LDL are less than 100 mg/dL, and optimal levels for total cholesterol are less than 200 mg/dL.
What Foods are High in Cholesterol?
The Mayo Clinic is a good resource for identifying foods high in cholesterol. It recommends avoiding or limiting solid fats, such as butter, margarine,and shortening, in your cooking. Another easy step to follow is just trimming off the fats on the meats you eat. Avoid foods that contain trans fats. Reading food labels helps identify things such as partially hydrogenated foods, or trans fats.
What Foods are Low in Cholesterol?
Choosing fats from nuts and seeds are a good way to avoid high cholesterol. Olive or canola oil are good choices It's also good to remember moderation in these choices. Choosing meats that are lean, such as fish and poultry, help you get low cholesterol options in your diet. Fruits and vegetables are always good options when trying to avoid unhealthy fats. Whole grains are a definite recommendation for your low cholesterol diet.
Is a Low Cholesterol Diet Going to Be Enough?
A well-controlled low cholesterol diet can be enormously beneficial in controlling your cholesterol levels. However, a low cholesterol diet typically needs to be accompanied with lifestyle changes as well. Adding more physical activity and quitting smoking is helpful. Speak with your physician to see if drug treatment may be necessary. Ultimately, if you get started with a low cholesterol diet, you are well on your way to achieving good heart health.
