In most cases, high blood cholesterol does not produce symptoms. The only way to know if you have high blood cholesterol is to get your blood tested. The two types of blood cholesterol are known as low density lipoprotein, LDL, and high density lipoprotein, HDL. Cholesterol levels become unhealthy when the two different types become unbalanced. A low-cholesterol diet may help balance the levels.
LDL
LDL cholesterol is referred to as bad cholesterol due to the negative effects in the body. LDL causes buildup of deposits known as plaque inside the arteries. This can lead to narrowing of the arteries and increased risk of high blood pressure, heart attack and stroke. The goal is to lower these levels through possible medications and dietary changes. Foods high in saturated and trans fat can raise LDL and should be limited. Fatty meats, whole milk, butter, lard, coconut, palm and palm kernel oils and foods made with hydrogenated vegetable oil are examples.
HDL
HDL cholesterol is referred to as good cholesterol because it's function is to remove excess LDL cholesterol from the blood. Higher levels of HDL cholesterol are generally associated with a reduced risk of heart disease and stroke. Healthy fats such as monounsaturated and polyunsaturated fats tend to improve HDL cholesterol's function. Olive, peanut and canola oils, nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your HDL cholesterol and lowering your LDL cholesterol.
Total Cholesterol
If you have high cholesterol, ask your medical doctor what the breakdown of LDL to HDL is. Some people have high total cholesterol but their HDL is high and LDL is low. The concern arises when the HDL is low and the LDL is high. Lifestyle changes which include regular exercise, eating a healthy diet and quitting smoking can improve your chance of lowering LDL and increasing HDL cholesterol levels. Your doctor may also prescribe certain medications to help lower your LDL cholesterol.
Dietary Fat
From a dietary perspective, the best way to control blood cholesterol is to eat a healthy diet that is low in saturated and trans fat. Choose healthy fats such as canola, sunflower, olive and peanut oils, nonhydrogenated margarine, seeds, nuts and avocados. Include omega-3 fats in your diet. These are polyunsaturated fats that can help lower your LDL cholesterol. Fattier fish like salmon, mackerel, herring, trout, bluefish, cod and swordfish are all high in omega-3. Other foods high in omega-3 are ground flaxseed, flaxseed oil and walnuts.
Balanced Nutrition
Changing the type of fat in your diet is a good start. Other dietary changes you can make is to balance your intake of healthy foods. Choose whole-grain foods, fresh fruits and vegetables, low-fat dairy products and legumes. Flavor your foods with herbs, lemon juice and low-fat marinades instead of rich sauces and gravy. Ask for foods to be prepared with a little vegetable oil instead of butter. Watch the portion sizes of the foods you eat, and try to maintain a healthy weight.
