Heart disease is the primary cause of death in Americans, killing over 1 million men and women each year, according to the National Cholesterol Education Program. The main cause of heart disease is high cholesterol. Cholesterol does not present symptoms, so you may not be aware you have it. Excess cholesterol in your blood can narrow your arteries, preventing oxygenated blood to reach your heart, which may cause a heart attack. Eating the right foods may control, and possibly eliminate, high cholesterol.
Cholesterol's Function
Cholesterol is a fat, or lipid, that has no caloric value. This waxy substance is necessary for your health and acts as a vital component for your sex hormones, vitamin D synthesis, digestive bile and part of the compounds that form the outer barriers of your cell walls. Animal foods provide the sources for cholesterol, although your body can produce some of its own. The problems arise when too much cholesterol circulates in your bloodstream. Cholesterol tends to stick to artery walls as plaque and block blood flow.
Types of Cholesterol
When testing for blood cholesterol, generally two types are measured: LDL, or bad cholesterol, and HDL, or good cholesterol. LDL is the cholesterol that forms the plaque on your artery walls, causing health risks. If you have risk factors such as genetic predisposition, obesity, diabetes, liver disease, alcoholism, or a diet high in saturated and trans fats, your cholesterol levels should be under 100 mg/dL. If no risk factors are present, 130 mg/dL is acceptable. HDL is the cholesterol that helps keep the LDL from coating your arteries. HDL levels should be no less than 40 mg/dL for men and 50 mg/dL or higher for women. A total cholesterol reading of less than 200 mg/dL is optimal.
Foods to Avoid
Foods that contribute to high LDL levels are foods high in saturated fats, such as red meat, chocolate, poultry skin, whole milk, cheese, ice cream, butter, coconuts, coconut oil, coconut milk and egg yolks. Other fats that should be avoided are trans fats. These trans fats can be found in foods that include most baked goods you buy at the store, vegetable shortenings, animal lards, most margarines, and in many fast-food restaurants that fry food.
Good Foods to Eat to Help Lower Cholesterol
To lower high cholesterol levels, or maintain healthy ones, choose foods that use monounsaturated fats. These foods include peanuts, cashews, almonds, avocados, olives, olive oils, peanut oils and most vegetable oils. Other oils that contain polyunsaturated fats, which are healthy fats, are cottonseed oil, corn oil, safflower oil and soybean oil. Other foods that offer healthy alternatives are 1 percent or low-fat dairy products, lean meats, fish, skinless poultry, and tub margarines made without hydrogenated fats. Other food choices include foods high in fiber, such as whole grains, oats, fruits and vegetables.
