Cholesterol refers to a combination of lipids, or fats, that are produced by your body and that are also derived from food sources. Cholesterol is necessary for the absorption and metabolism of fats, vitamins, minerals, proteins and carbohydrates, which are necessary for immune system function, energy and cellular repair. However, high cholesterol can contribute to stroke and heart attack. Food choices may help you lower cholesterol and reduce your risk of heart disease.
Avocados
Avocados are fruits that are characterized by dense flesh and leathery, highly textured peel. These fruits contain oleic acid, which is an essential fatty acid that may help reduce levels of triglycerides and low-density lipoproteins, the types of cholesterol that contribute to heart disease and stroke. Oleic acid may also boost production of high-density lipoproteins, which are made up of fats and proteins. High-density lipoproteins may help manage "bad" cholesterol and reduce arterial blockages.
Fruits and Vegetables
Fruits and vegetables are cholesterol-free foods you can use as replacements for snack items containing saturated fats and trans fats, such as snack crackers, pies, cakes and doughnuts. Reducing your intake of foods containing trans fats and saturated fats may help lower total cholesterol. Vegetables and fruits also provide dietary fiber, a type of carbohydrate that may bind to fats and cholesterol in your digestive system, preventing these substances from being absorbed into your bloodstream.
Garlic
Garlic is a culinary herb that is commonly used in curries, stir fry dishes, soups, stews and marinades. Garlic cloves contain a chemical compound called allicin, which may help lower triglyceride and low-density lipoprotein levels. Garlic is also a rich source of vitamin A, an antioxidant that may help prevent lipids from damaging your heart and the walls of your arteries and blood vessels.
Legumes
Legumes are cholesterol-free sources of lean protein for cellular repair and physical energy. Choose legumes such as lima beans, chickpeas, kidney beans, lentils and green peas as replacements for red meats and dark-meat poultry, which are high in cholesterol-elevating saturated fats. Like fruits and vegetables, legumes also provide dietary fiber to help reduce levels of triglycerides and low-density lipoproteins in your bloodstream.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "The New Healing Herbs"; Michael Castleman; 2010
