High cholesterol levels can increase your chances of a heart attack or stroke; however, the right diet can help to improve cholesterol your levels. Watching the type and amount of fat you eat is essential. However, because high cholesterol levels can cause serious health problems, consult with your doctor about any dietary changes you want to make.
Cholesterol
Cholesterol cannot dissolve in the blood, so it must be transported by special carriers. One type of carrier is low-density lipoproteins, or LDLs, which are considered the bad kind, because they take cholesterol to be stored in the body, which can contribute to plaque buildup along the artery walls. The other main carrier is high-density lipoproteins, or HDLs, which are the good kind, because they take cholesterol to be excreted, which means that they can help to protect against heart disease. To prevent complications, a general goal is to keep your total cholesterol level at less than 200 mg/dL, your LDL level below 100 mg/dL and your HDL 60 mg/dL or higher, according to FamilyDoctor.org.
Types of Fat
Although you need to limit your total intake of fat in order to improve your cholesterol levels, your body does need some fat to survive and function properly. The goal is to eat the right kind of fat. Trans fats, which are found in foods such as fried foods and baked goods, are the most harmful. Saturated fats found in meats, whole dairy products and eggs should also be eaten in moderation, because both saturated fats and trans fats can raise LDL levels and lower HDL levels.
However, unsaturated fats can help to improve cholesterol levels and reduce your risk for heart disease, reports the Harvard School of Medicine. Most of your daily fat intake should be in the form of unsaturated fats.
Avocado
The two main types of unsaturated fats are polyunsaturated and monounsaturated. Avocados and avocado oil are part of a heart healthy diet as they contain monounsaturated fat. Because all types of fat are high in calories, the goal is to replace oils that contain saturated fat, such as palm and coconut oils, with healthier oils such as avocado, according to the Centers for Disease Control and Prevention. A general goal is that total fat intake should not exceed 35 percent of your total caloric intake, and, if your cholesterol levels are high, your doctor may recommend going even lower.
Uses
Avocado oil can be used in place of butter or unhealthier oils when stir-frying veggies, or it can be drizzled on breads to replace butter or margarine. It can also be added on top of pasta or meat dishes to add a nutty flavor. The American Dietetic Association recommends including avocados in your diet, because, in addition to containing a healthier type of fat, they are good source of folate, vitamins E, C and B-6, potassium and soluble fiber.
References
- FamilyDoctor.org; Cholesterol: What Your Levels Mean; November 2010
- Harvard School of Medicine: Fats and Cholesterol: Out With the Bad, In With the Good
- Centers for Disease Control and Prevention; Polyunsaturated Fats and Monounsaturated Fats; February 2011
- American Dietetic Association: The Surprising Avocado
