The two types of cholesterol in your body are LDL, otherwise known as low-density lipoprotein or bad cholesterol, and HDL, called high-density lipoprotein or good cholesterol. LDL cholesterol attaches to artery walls and increases your risk of heart disease and stroke. HDL cholesterol transports LDL to your liver for disposal. Watching what you eat and incorporating heart-healthy foods in your diet can help you lower your cholesterol.
Olive Oil
You may be surprised to hear that olive oil is loaded with potent antioxidants that can influence your cholesterol. According to MayoClinic.com, the Food and Drug Administration suggests adding 2 tbsp. to your diet each day to help lower LDL cholesterol. Using extra virgin olive oil, which is less processed, can further increase the benefits. Drizzle a little olive oil on vegetables while cooking, or mix it with vinegar and use it on salads. Although olive oil is good for you, it is high in calories, so keep to the recommended amount.
Nuts
When you need a snack, consider reaching for a handful of nuts. Eating a few nuts, which are loaded with polyunsaturated fatty acids, each day can lower your cholesterol and risk of heart disease. Just about any type of nut will do as long as it does have added sugar or salt. Eat almonds, walnuts, pecans, peanuts, pistachios or any type of nut you like, and keep consumption to a handful each day.
Soluble Fiber
If your ideal breakfast includes a bowl of oatmeal, you are on the right track. Foods that contain soluble fiber, such as oatmeal, can lower the amount of cholesterol you absorb and reduce your bad cholesterol. Although insoluble fiber, such as wheat bran, also provides health benefits, only soluble fiber is thought to directly influence cholesterol. A bowl containing 1 1/2 cups of oatmeal has about 6 g of soluble fiber, and you want to aim for a minimum of 5 to 10 g each day. Other sources of soluble fiber include apples, pears and kidney beans.
Fish
If you enjoy fish, you are eating your way to healthy cholesterol. Doctors recommend adding fish to your diet at least twice each week. According to the University of Maryland Medical Center, fish contain high levels of omega-3 fatty acids, which can increase your good cholesterol and lower your risk of heart disease. Fish containing the highest amounts of omega-3 fatty acids include salmon, sardines, herring, mackerel, halibut, lake trout and albacore tuna. If eating fish is not for you, consider the addition of omega-3 supplements to your diet, which will provide you with some of the benefits.
Plant Sterols or Stanols
Foods such as margarine and orange juice come fortified with plant sterols and stanols if you choose to purchase them this way. Present in plants, this substance can block the absorption of cholesterol and reduce your LDL by 10 percent or more. You will need to consume at least 2 g, or two 8 oz. glasses of orange juice fortified with sterols or stanols, to reap the benefits.
References
- MayoClinic.com; Cholesterol: Top Five Foods to Lower Your Numbers; May 7, 2010
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 25, 2009
- American Heart Association; Know Your Fats; March 31, 2011
- FamilyDoctor.org: Cholesterol; What Your Level Means; November 2010
- MedlinePlus: Soluble vs. Insoluble Fiber; July 21, 2010
