The ADA, or American Dietetic Association, says heart disease is the No. 1 cause of death in America -- one in three adults will die of some form of cardiovascular disease. You can prevent many of the risk factors for heart disease with diet and lifestyle changes. Keeping blood pressure and cholesterol levels in check and maintaining a healthy body weight can reduce your risk of heart disease and stroke.
Causes of High Cholesterol
Elevated lipid levels, which includes both cholesterol and triglycerides, can increase your risk of cardiovascular disease by forming plaque inside your arteries and restricting blood flow. When vital organs don't get the oxygen they need, they can't function properly. High cholesterol levels can result from a diet high in cholesterol, saturated and trans fats, a lack of exercise, liver or kidney disease, low thyroid function, obesity, smoking and certain medications. Although dietary changes will help lower cholesterol, you may need to treat another underlying disease.
ADA Recommendations
The American Dietetic Association does not have a single diet for lowering cholesterol, but rather a series of recommendations that emphasize making healthy diet and lifestyle choices. The ADA suggests you restrict saturated and trans fat intake, increase your omega-3 fatty acid consumption, eat foods high in fiber and reduce the amount of sugar and sodium in your diet. It also recommends that you maintain a healthy body weight, exercise regularly, stop smoking, drink only a moderate amount of alcohol and manage stress.
AHA Recommendations
The American Heart Association has more specific recommendations for lowering cholesterol, and the ADA recommends following the AHA guidelines. The AHA suggests that between 25 and 35 percent of your total calories come for fat, that no more than 7 percent of your calories come from saturated fat and no more than 1 percent of your calories come from trans fat. Trans fats are found in fried foods and commercial baked goods. Avoid foods with partially hydrogenated oils. Limit dietary cholesterol to no more than 200 mg daily and sodium to no more than 1,500 mg each day.
What to Eat
Eat a diet rich in high-fiber complex carbohydrate such as whole grains, beans, non-starchy vegetables and fruits. Fiber, especially soluble fiber, helps block the absorption of cholesterol in your intestines during digestion. Choose lean proteins such as fish, seafood and poultry instead of high-fat meats such as beef and pork. Eat low-fat or nonfat dairy products. Use monounsaturated fats such as olive oil in place of saturated fats such as butter. Eat plant-based proteins such as nuts, beans and soy instead of meat twice a week or more. Don't eat fast food.
