Cholesterol is a waxy substance found in blood. It is produced in your body or obtained through the food you eat. The two types of cholesterol are low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL. LDL, also known as "bad cholesterol," carries cholesterol around your body. HDL, also known as "good cholesterol," takes the cholesterol from your body back to the liver. Although cholesterol is necessary for functions such as hormone and cell membrane production, a diet high in cholesterol may lead to cardiovascular disease.
Cholesterol and Your Health
Good cholesterol levels are below 200 mg/dL. Levels above 200 mg/dL increase your risk for coronary heart disease, while a cholesterol level of 240 mg/dL or higher doubles your risk of coronary heart disease, according to the American Heart Association. High levels of LDL can result in atherosclerosis, a condition of cholesterol buildup inside your arteries. As a result, your arteries become narrow and less flexible, making blood flow difficult. This may lead to stroke and heart attack.
Prevention
Lifestyle modifications such as eating a healthy diet and becoming physically active may help you control your cholesterol levels and decrease your risk of cardiovascular disease. Be wise selecting your fat. Limit your total fat intake to 25 to 30 percent of your daily calories. This means that a person with a 2,000 calorie intake will have 56 g to 67 g of fat per day. Limit saturated fats to 7 percent of your daily calories, trans fats to 1 percent and cholesterol to 300 mg per day and 200 mg if you have coronary artery diseases. Select unsaturated fats such as nuts, flaxseed and soybean oil; these are rich in omega-3 fatty acids, a type of unsaturated fat that cannot be produced in your body. Omega-3 fatty acids may help reduce your blood pressure and risk of blood clots.
Fruits, Vegetables and Fiber
Fruits and vegetables intake can help you reduce your cholesterol levels. These foods are rich in fiber, antioxidants, vitamins and minerals. Although these are low in calories and fat, the fiber content of fruits and vegetables can help you feel full. Consuming soluble fiber may decrease cholesterol absorption. Soluble fiber is found in oatmeal, kidney beans, prunes, apples, pears and barley.
Phytosterols
Stanols and sterols are phytosterols with a structure similar to cholesterol. These compete with cholesterol for absorption; as a result, cholesterol is not absorbed and its levels in blood are decreased. Phytosterols are found in vegetable oils, legumes, fruits, vegetables and whole grains. They may also be found in fortified products such as orange juice, rice, milk and bread.
References
- National Heart, Lung and Blood Institute: What Is Cholesterol
- American Heart Association: About Cholesterol
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- Cleveland Clinic: Phytosterols: Sterols and Stanols
- Virginia Cooperative Extension: Heart Healthy Eating: Cholesterol, Fat, Fiber, & Sodium
