Cholesterol circulates throughout your bloodstream in the form of substances called lipoproteins, of which there are two types: Low-density lipoproteins, or LDL, is known as the "bad" cholesterol, while high-density lipoproteins, or HDL, is considered the "good" cholesterol. Both are measured to determine your total cholesterol level. What you eat helps keep your blood cholesterol within healthy limits. Consuming certain foods and avoiding others can lower your LDL and total cholesterol, or raise your HDL level, all of which are beneficial to your health.
Fats
To help lower your cholesterol, you'll need to limit your intake of foods that contain saturated fat, trans fat and cholesterol. Saturated fat and cholesterol are found in animal products like meats and dairy. Choose the lowest fat versions of dairy and opt for lean meats like poultry or fish. If you eat beef, choose lean cuts and remove any visible fat. Trans fats are found mostly in packaged and prepared foods. Check food labels and choose foods with 0 g of trans fat. Also look for hydrogenated vegetable oil in the ingredients list, as this is an indication that trans fats are present.
Whole Grains
A study published in the March 2010 issue of the journal "Nutrition, Metabolism and Cardiovascular Diseases" indicated that including whole grains in the diet of study participants helped to significantly lower their cholesterol and LDL levels. In this study, 15 healthy, middle-aged adults were assigned to two groups: one group ate several daily servings of whole grain foods; the other group ate foods with refined, processed grains, like those found in white breads and pastas. After three weeks, the cholesterol and LDL levels of the group that ate whole grains were 4 to 5 percent lower than at the beginning of the study.
Omega-3 Fatty Acids
These essential fatty acids, found in fish like salmon, tuna, sardines and lake trout, are excellent for heart health and also function to raise blood levels of HDL cholesterol. The American Heart Association recommends eating at least two 3 ½ oz. servings of fish per week for optimum health. However, due to the mercury content of all fish and seafood, the FDA also recommends limiting your intake of fish to 12 oz. per week.
Fresh Produce
Fruits and vegetables are naturally low in calories and saturated fat and should be the centerpiece of any healthy diet. By filling half your plate with produce at each meal, either cooked or uncooked, you can provide additional fiber to your menu, which helps lower high cholesterol. In addition, the vitamins and nutrients found in vegetables and fruits add to dietary balance and a healthy body.
References
- National Heart, Lung and Blood Institute: What is Cholesterol?
- CDC: Cholesterol: What You Can Do
- National Heart, Lung and Blood Institute: How is High Blood Cholesterol Treated?
- "Nutrition, Metabolism and Cardiovascular Diseases"; Effects of the regular consumption of wholemeal wheat foods on cardiovascular risk factors in healthy people," R. Giacco, et al., March 2010
- American Heart Association: Fish and Omega-3 Fatty Acids
