High cholesterol is a leading risk factor for heart disease. Too much cholesterol in the blood can clog the arteries and interfere with blood flow to the heart. Low-density lipoprotein, or LDL, cholesterol can start forming plaque on the inner walls of the arteries when it reaches excess amounts. This can cause partial blockage of blood flow, leading to heart disease. If the plaques burst, it may completely block the blood vessels, causing heart attack or stroke. Reducing foods in your diet that elevate LDL cholesterol decreases your cholesterol levels and risk for heart disease.
Harmful Cholesterol
Doctors may refer to LDL cholesterol as the "bad" or harmful cholesterol because excess amounts damage the arteries. The plaque LDL forms over time narrows the arteries in a condition called atherosclerosis, or hardening of the arteries. The chest pains of angina may result as one of the signs for heart disease. High-density lipoprotein, or HDL, cholesterol has been called the "good" cholesterol because it counters the actions of LDL cholesterol. HDL picks up excess LDL cholesterol in the bloodstream and moves it to the liver, which treats it as waste.
Normal Levels
High cholesterol has no symptoms. You can learn your cholesterol count through tests from a doctor. LDL cholesterol levels below 130 mg per deciliter of blood usually indicate normal levels, but they need to be below 100 mg for people with risk factors, such as being overweight or having a family history of heart disease, notes MayoClinic.com. Healthy levels of HDL should be higher than 40 mg for women and 50 mg for men.
Limiting Fat Intake
Limit the amounts of saturated fats and cholesterol in your diet to lower LDL cholesterol. Saturated fats come from meat, poultry and dairy products. Choose lean meats, skinless chicken or turkey, and low-fat or nonfat dairy products. Avoid organ meats and egg yolks, which contain high amounts of cholesterol. Choose egg substitutes. Eliminate trans fats found in many processed foods and fried foods in restaurants. Check food labels for no trans fat when buying products. Trans fats raise LDL cholesterol and decrease healthy HDL levels.
Add Healthy Foods
Add more fiber-rich fruits, vegetables and whole grains to your diet to lower cholesterol levels. Whole grain bread and pasta, whole wheat flour, brown rice and oatmeal provide whole grain benefits in a heart-healthy diet. Fish containing omega-3 fatty acids, including tuna, salmon, mackerel and herring, may help prevent heart disease by raising HDL levels, according to the University of Maryland Medical Center. Replace saturated fats with unsaturated fats, such as olive and canola oils, almonds and walnuts, when preparing foods. Unsaturated fats may lower LDL and raise HDL cholesterol.
