High cholesterol can cause numerous health problems including coronary artery disease, heart attacks and stroke. Cholesterol is a waxy substance that, over time, builds up inside your arteries, causing them to narrow or become partially or completely blocked. You can control your cholesterol through diet and exercise.
Health Issues
If cholesterol builds up in your arteries, it can cause disruption of the blood to your heart and result in a heart attack. If cholesterol blocks arteries that lead to your brain, a stroke can occur.
Fish
Eating cold-water fish can help lower your low-density lipoprotein levels, or LDL, which is bad cholesterol; high-density lipoprotein, or HDL, is good. Adding cold-water fish such as herring, albacore tuna, mackerel and salmon to your diet can improve your cholesterol levels by lowering your LDL and increasing your HDL. These types of fish are rich in omega-3 fatty acids, which are linked to low LDL levels.
High-Fiber Foods
High-fiber foods, such as oat bran, oatmeal and kidney beans, contain soluble fiber. Soluble fiber is important because it limits the absorption of cholesterol into your bloodstream. This helps prevent the cholesterol from getting into your bloodstream and clogging your arteries. High-fiber foods also decrease your LDL and total cholesterol numbers. The Mayo Clinic recommends at least 10 g of fiber on a daily basis; or about a cup and a half of oatmeal with berries or banana slices sprinkled on top.
Nuts
Eating a handful of nuts every day can help decrease your LDL and keep your blood vessels healthy. Walnuts, peanuts, sunflower seeds and almonds are good examples of nuts rich in polyunsaturated fats. You can also add a handful of any of these nuts to your salad or eat a handful of them in place of a bag of potato chips for your afternoon snack.
Oils and Fats
Cut out saturated, partially hydrogenated vegetable oil and trans fats. All of these are bad fats that will clog your arteries and cause your cholesterol numbers to climb higher and higher. Replace these unhealthy oils and fats with healthy choices. It's easy to make a healthy choice if you know what to look for. Choose oils and fats that are plant-based. Olive oil, peanut oil, canola oil and safflower oil are all healthy cooking options. You can even use olive oil as a salad dressing instead of a heavy or fatty dressing. Avoid cooking with butter, lard or margarine; substitute them with flax oil, avocados or soy.
References
- FamilyDoctor.org: Cholesterol: What Your Level Means
- Mayo Clinic: Dietary Fats; Know Which Types to Choose; January 2009
- Mayo Clinic; Cholesterol-Lowering Supplements: Lower Your Numbers Without Prescription Medication; July 2010
- Mayo Clinic; Cholesterol: Top Five Foods to Lower Your Numbers; May 2010
