Cholesterol plays a valuable role when it is kept at healthy levels, but at high levels cholesterol can be life-threatening. Although your blood cholesterol levels can be linked to a number of factors such as your family history, your lifestyle and the amount of cholesterol your liver procedures on its own, your cholesterol levels can also be affected by the foods you eat. Choosing to eat certain foods and avoid others can help to lower your cholesterol levels, which can reduce your risk of heart disease.
The Role of Trans Fats
Avoid trans fats in your diet to begin lowering your cholesterol levels. Trans fats are commonly used in processed foods and fast-foods, and were previously thought to be a healthier fat. Trans fats are now understood to increase your blood cholesterol levels by causing your bad, LDL cholesterol to go up, and your good, HDL cholesterol to go down. The problem with trans fats it that it does not take very much to negatively affect your cholesterol levels. The American Heart Association recommends that trans fats be avoided as much as possible, and when consumed, they should account for less than 1 percent of your daily calorie intake.
The Role of Saturated Fats
Your saturated fat intake plays a role in your cholesterol levels. Too much saturated fat can not only contribute to increased weight gain, but also can raise blood cholesterol levels. By decreasing your intake of saturated fat to 7 percent or less of your daily calories and getting the majority of your fat in the form of unsaturated fat, you lower your cholesterol levels. To lower your cholesterol, avoid saturated fat-rich foods such as red meat, processed meats such as bacon and whole milk products.
Benefits of Plant Sterols
Plant sterols occur naturally in some foods, but because of their increasing amount of health benefits, they are beginning to be added to a number commonly consumed foods such as orange juice and margarine. Plant sterols affect your cholesterol levels by making it more challenging for your body to absorb cholesterol. According to the Harvard School of Public Health, you can lower your LDL cholesterol levels by 10 percent simply by consuming 2 g of plant sterols every day.
Benefits of Fiber
Fiber, and more specifically soluble fiber, can contribute to lower cholesterol levels. When you consume soluble fiber, it forms a gel-like substance in your intestines. This gel blocks cholesterol from being absorbed, lowing your blood cholesterol levels.
Your daily total intake of fiber should be between 20 g and 35 g. If you eat this much total fiber you will consume enough soluble fiber to help lower your cholesterol levels, because most foods contain both soluble and insoluble fiber. Also, fruits such as apples, grapes, strawberries and citrus fruits contain a specific kind of soluble fiber, pectin, which is especially effective at lowering LDL cholesterol levels, according to the Harvard School of Public Health. Other valuable sources of fiber include vegetables, whole grains and beans.
Benefits of Omega-3
By including omega-3 rich foods such as fatty fish, flax seed and walnuts in your diet you can help achieve lower cholesterol levels. Omega-3 fatty acids contribute to lower LDL cholesterol levels.
