Cholesterol, a type of fat found in animal cells, plays a critical role in metabolic processes such as hormone and bile production and use of vitamin D. However, your body makes a significant amount of cholesterol on its own . You don't need to consume any cholesterol-containing foods to stay healthy and eating too many puts you at risk for heart disease.
Effects
Your diet and lifestyle can upset the balance of cholesterol in your body. Too much low-density lipoprotein -- often referred to as the bad cholesterol -- causes your arteries to harden. This makes it difficult for oxygenated blood to travel to your vital organs, including your heart. Unhealthy cholesterol levels can lead to heart attacks and strokes. You can suffer from high cholesterol without experiencing any obvious symptoms.
Causes
Your diet, weight and level of physical activity affect your cholesterol levels. If you eat foods high in saturated fats -- red meat, for instance -- your low-density lipoprotein or LDL may rise. If you lead an inactive life, you may lower your good cholesterol -- high density lipoprotein or HDL. You can improve your cholesterol numbers by eating more foods that lower LDL, including foods high in soluble fiber. Good sources include oatmeal, oat bran, apples and citrus fruit. You can also improve your healthy cholesterol by engaging in regular exercise. Aging adults, men and people with a family history of cholesterol problems face higher risks of accumulating too much unhealthy fat in their bloodstreams.
TLC Diet
The National Heart Lung and Blood Institute recommends the TLC diet -- Therapeutic Lifestyle Changes program -- to reduce your unhealthy cholesterol. The three main parts of the program include diet, physical activity and weight management. Some of the recommendations of the diet include lowering saturated fat levels to 7 percent of all calories consumed, reduction of dietary cholesterol to less than 200 mg per day, addition of about 5 g to 10 g of soluble fiber and 2 g of plant sterols per day, according to Britain's Advisory Committee on Novel Foods and Processes.
Plant Sterols
Nuts, vegetable oil, grains and seeds contain plant sterols that can help to lower your cholesterol. The molecular structure of sterols, similar to that of cholesterol, blocks the uptake of cholesterol from your digestive system. If you add 1 g to 3 g of plant sterols a day to your diet, you may lower your LDL by 5 percent to 15 percent, Studies show that consuming plant sterols of about 1 g to 3 g per day can lower LDL by 5 percent to 15 percent. Eating more than 3 g of plant sterols daily will not provide additional benefit.
References
- Better Health: Cholesterol
- National Heart Lung and Blood Institute: High Blood Cholesterol: What You Need To Know
- National Heart Lung and Blood Institute: Your Guide to Lowering your Cholesterol with TLC
- Advisory Committee on Novel Foods and Processes: Cholesterol Lowering: Foods with added plant sterols
