Cholesterol is a type of fat with a waxy characteristic that enables it to stick to the walls of your blood vessels. Blood cholesterol can build up and block blood vessels, preventing oxygen from reaching tissues on the other side of the blockage. High blood cholesterol can increase your risk of having a stroke or a heart attack. One important strategy for reducing blood cholesterol is to know what foods are high in cholesterol and choosing a diet low in cholesterol.
Cholesterol
Cholesterol is present in animal products, such as cream, butter, cheese and meat. Foods that are high in saturated fat can increase your levels of blood cholesterol. Limit your daily consumption of saturated fat to less than 7 percent of your daily calories, according to the American Heart Association. For example, if you follow a 2,000 calorie diet, you should limit your saturated fat intake to less than 16 g.
Good Cholesterol
High density lipoproteins are a type of cholesterol that appear to reduce your risk of heart attack or stroke. A healthy level of HDLs is greater than 60 mg/dL. Healthier fats that increase your blood levels of HDL include nuts, fish and olive oil. Remember that these fats still pack a lot of calories, so limit your overall fat intake to between 25 and 35 percent of your daily calories.
Reducing Harmful Cholesterol
Low density lipoproteins are considered harmful to your health and having LDL levels above 130 mg/dL increases your risk of health problems. High fiber foods can lower your LDL levels, particularly foods high in soluble fiber. Soluble fiber becomes a gel in your digestive tract and binds with cholesterol to prevent absorption. Foods high in soluble fiber include vegetables, oatmeal, beans and psyllium supplements.
Diets Low in Cholesterol
Choose foods that are naturally free from dietary cholesterol, such as fruits, vegetables, legumes and whole grains. Limit red meat and high-fat dairy products as much as possible. Avoid eating fried or fatty foods. Choose lean proteins, such as chicken breast, fish and low-fat or skim dairy products. Implement a diet and exercise routine that keep you at a healthy weight.
