The National Cholesterol Education Program, known as NCEP, recommends lowering low-density lipoprotein as a primary means of decreasing the risk for heart disease. The benefits of reducing cholesterol levels have more impact on reducing the risk for heart disease than any other parameter, according to researchers from NCEP. Several guidelines have been established to assist with preventing high cholesterol and lowering already high cholesterol.
Cholesterol Target Levels
The Adult Treatment Panel III (ATP III) guidelines establish target levels for healthy blood cholesterol. For low-density lipoprotein, or LDL, less than 100 is optimal, 100 to 129 is near optimal, 130 to 159 is borderline high, 160 to 189 is high and 190 is very high. A total cholesterol of less than 200 is desirable, 200 to 239 is borderline high and 240 is high. For the good cholesterol, known as high-density lipoprotein, higher levels are desired to carry the LDL cholesterol for excretion. HDL levels less than 40 are low, and higher than 60 are desirable.
Label Reading
Label reading is paramount for anyone attempting to attain healthier cholesterol levels. Cholesterol intake from the diet should be less than 300 mg each day, explains the American Heart Association. The amount of cholesterol contained in some foods can be determined by reading food labels in order to stay below 300 mg. For foods without food labels, understanding groups of food that typically contain cholesterol is a good place to start. Examples include eggs, full-fat dairy products, meat, poultry and some tropical oils.
Fiber
Fiber is needed in the diet for digestive health and is also beneficial for lowering cholesterol. Soluble fiber, more than insoluble fiber, has shown the most benefit for lowering cholesterol, according to the American Heart Association; however, both types are excellent for health. Examples of fiber to include are peaches, pears, berries, bananas, oranges, broccoli, green leafy vegetables, beets, cabbage, beans, lentils, brown rice, oatmeal, quinoa and barley.
Fat
The type of fat consumed in the diet is critical for lowering cholesterol as some fats increase cholesterol levels such as saturated fat, according to "Today's Dietitian." Reducing saturated fat in the diet can make a significant dent in cholesterol levels. Foods to avoid include beef, pork, lamb, butter, coconut, cocoa butter and lard. Instead, replace saturated fats with healthier fats, such as polyunsaturated fatty acids that assist with clearing cholesterol from the blood. Examples of foods that contain healthy fats are fatty fish such as salmon, mackerel, herring and tuna, and walnuts, pecans, almonds and avocados.
References
- Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Final Report
- American Heart Association: Cholesterol, Fiber and Oat Bran
- "Today's Dietitian"; Quieting a Cholesterol Boom; Maggie Moon, MS, RD
- American Heart Association: Step I , Step II and TLC Diets
