Cholesterol is a waxy substance that is found in the blood. It is needed by the body for cell membrane and hormone formation. While a certain level of cholesterol is required for the body to function properly, high amounts can build up in the blood leading to clogged arteries and an increased risk for heart attack and stroke. The American Heart Association recommends keeping your total cholesterol level below 200 mg/dL and limiting your daily cholesterol intake to 300 mg each day. According to the Centers for Disease Control and Prevention, 1 out of every 6 adults has high cholesterol. Lifestyle changes, including diet and exercise, can help lower cholesterol levels and decrease your risk for heart disease.
Breakfast
According to the National Heart, Lung and Blood Institute, saturated fats raise cholesterol levels more than anything else in the diet. Eggs are a common breakfast food that are high in both saturated fats and cholesterol. To include eggs in a heart healthy diet, consume just the egg whites. The fat and cholesterol in eggs is found only in the yolk. Other low cholesterol breakfast options include oatmeal, fresh fruits and whole grain cereals. These are all low-fat and high in fiber -- which also helps remove excess cholesterol from the blood.
Lunch
Fast food options are often high in saturated and trans fats. Trans fats not only raise bad cholesterol, they also decrease the amount of good cholesterol in the blood. "Good" cholesterol, also known as HDL cholesterol, helps remove LDL, or "bad" cholesterol from the blood, preventing the build up of plaque in the arteries. Rather then consuming high fat convenience foods, prepare lunch ahead of time to bring with you. Heart-healthy lunch options include fresh salad topped with canned tuna or low-fat cottage cheese, low-fat soups packed full of vegetables, beans and lentils, sandwiches and yogurt. When making sandwiches, use only lean meats such as turkey and reduced fat cheeses. Experiment with vegetables, such as lettuce, tomatoes, cucumbers, bean sprouts and peppers, to help add flavor and fiber to your meal.
Dinner
The American Heart Association states that replacing your intake of saturated fats with polyunsaturated and monounsaturated fats can help lower your blood cholesterol levels. The majority of your daily fat intake should come from foods rich in unsaturated fats including salmon, trout, olives, walnuts, avocados, sunflower seeds and oil, and soy products. Rather then having boneless, skinless chicken breast every night, which can be a very low-fat and low-cholesterol meal option, try other heart-healthy proteins such as salmon steaks, tofu burgers and tuna cakes.
Snacks and Desserts
Snacks and dessert foods can often be packed full of saturated fats and cholesterol. When choosing snacks, opt for fruits, vegetables, low-fat dairy and whole grains whenever possible. Examples of heart-healthy snacks include apple slices with yogurt, reduced fat cheese on whole wheat crackers or celery sticks with cottage cheese. Desserts to help lower cholesterol levels include low-fat frozen yogurt topped with fresh strawberries, fruit salad made with bananas, berries and citrus fruits, and pudding made with low-fat or fat-free milk.
References
- The University of Maryland Medical Center; Fiber; Feb. 23, 2010
- The American Heart Association; Know Your Fats; Sept. 28, 2010
- The American Heart Association: Whole Grains and Fiber
- The National Heart, Lung and Blood Institute: What Causes High Blood Cholesterol?
- MedlinePlus: Cholesterol
- MayoClinic.com; High Cholesterol; June 24, 2010
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