Cholesterol is an important substance produced by your body to repair cell membranes and produce hormones like estrogen and testosterone. Cholesterol must be carried in your blood by lipoproteins, which can be healthy or unhealthy. High-density lipoprotein, or HDL, helps rid your body of the low-density lipoprotein, or LDL which can build plaque in your arteries. While the amount of cholesterol your body produces is related to genetics, you can make dietary changes to increase your level of HDL and decrease your level of LDL.
LDL
LDL, or bad cholesterol, circulates in your body and acts like trash being deposited in the arteries that supply blood to your heart. A high level of circulating LDL causes a thick plaque to form in your arteries, which leads to narrowing and decreases their flexibility. If a clot forms in one of the narrowed arteries, a heart attack or stroke can result. Your LDL level should be less than 100mg/dL. The American Heart Association reports that fewer than 20 percent of heart disease patients are at their LDL goal.
HDL
HDL, or good cholesterol, carries one-fourth to one-third of circulating cholesterol. HDL cholesterol acts as a garbage truck carrying cholesterol from your arteries back to your liver so your body can eliminate it. High levels of HDL, greater than 60mg/dL, are protective against heart disease, while low levels, less than 40mg/dL in men and less than 50mg/dL in women, seem to increase heart disease risk. Some lifestyle factors, such as smoking, physical inactivity and being overweight, can lower HDL levels.
Dietary Considerations
Your body creates cholesterol, but you also consume cholesterol in your diet from animal sources. Consuming a diet high in trans fats, saturated fats and cholesterol increases your circulating LDL and your risk of heart disease.
Saturated fat and cholesterol come from animal sources, such as beef, veal, lamb, pork, lard, poultry fat, butter, cream, milk and cheeses. There are some plant sources of saturated fat, such as coconut, coconut oil, palm kernel oil, palm oil and cocoa butter. The AHA recommends no more than 7 percent of your total calories for the day from saturated fats and no more than 300 mg of cholesterol per day if you are healthy. If you have high LDL levels, cholesterol intake should be less than 200 mg per day.
Trans fats are created when an unsaturated fat is changed to a saturated fat to increase product shelf-life. Trans fats act like a saturated fat in your body, leading to high LDL levels. Margarine, shortening and partially hydrogenated vegetable oils are major sources of trans fats. The AHA recommends no more than 1 percent of your total calories from trans fat per day.
Healthy Foods
Not all fats are bad. Foods containing polyunsaturated or monounsaturated fats can actually help lower your LDL while keeping your HDL levels consistent. Walnuts, almonds and olive oil should all be included on a daily basis. The Mayo Clinic recommends 1.5 oz. of nuts every day and you should substitute olive oil for the other fats in your diet.
Fat intake is an important component but there are some other foods that can help lower your LDL levels as well. Foods high in soluble fiber, such as oatmeal, beans, apples, pears, barley and prunes, can actually reduce the amount of cholesterol that your body absorbs, lowering your LDL. According to the Mayo Clinic, at least 10 g of your daily fiber intake should be from soluble sources.
References
- cholesterol-reduction.org: The Functions of Cholesterol
- American Heart Association: About Cholesterol
- American Heart Association: Good vs. Bad Cholesterol
- American Heart Association: Healthcare Costs Rise as Risk Factors Remain Widespread
- American Heart Association: What Your Cholesterol Levels Mean
- American Heart Association: Know Your Fats
