Cholesterol is a fatlike substance that can accumulate in the walls of your arteries and lead to hardening, narrowing or total blockage of blood flow to your heart. Your body naturally produces cholesterol, but eating fatty foods can increase your levels beyond safe range. The typical dietary recommendation for getting your cholesterol into a healthy range involves simple changes you can implement for a lifetime of heart health.
Healthy Cholesterol Range
Your cholesterol level is determined by a fasting lipoprotein profile, which measures your total cholesterol; low-density lipoprotein, or LDL, level; and high-density lipoprotein, or HDL, level. A healthy total cholesterol level should measure 200 mg/dL or less; of this total number, an optimal LDL measures 100 mg/dL or less and your HDL ideally might measure at 60 mg/dL and above. The higher the HDL, the more likely your LDL is low and your total cholesterol remains in a healthy range. When recommending dietary changes, your physician might suggest aiming for these numbers to protect you from heart disease.
Limit Saturated Fats and Cholesterol
Saturated fat is the enemy in heart health because it is the main culprit in raising your LDL. At room temperature, saturated fat remains nearly solid. In your arteries, saturated fat can do the same; over time, the parked particles accumulate and prohibit blood flow. Sources of saturated fat generally also contain high amounts of cholesterol. Red meat, poultry with skin, fried foods, whole dairy, palm and coconut oil are foods high in saturated fat. Limit saturated fats to 7 percent or less of your total daily calories. Limit cholesterol to 300 mg or less per day.
Eat Fish and Use Olive Oil
Omega-3 fatty acids are unsaturated forms of fat considered heart healthy because they do not solidify in your arteries and they contribute to lowering your LDL. Salmon, tuna and mackerel are unsaturated forms of fish you can include in your cholesterol-lowering diet twice a week. Bake or grill the fish for the most benefit. Olive oil is also an unsaturated form of fat that reduces your LDL while leaving your HDL levels intact. When cooking, replace fatty oils or dressings, butter, margarine and lard with olive oil and a blend of herbs. You can bake with olive oil, use it to saute vegetables or mix it with seasonings to create a dressing.
Get Plenty of Daily Fiber
Dietary fiber is associated with lowering cholesterol levels in addition to promoting digestive health. The daily recommended fiber intake is 20 g to 30 g, and it comes from carbohydrate-containing foods. Whole grains such as oatmeal, wheat bread or pasta, brown rice and bran cereal are rich sources of fiber. Eat beans or lentils at least three times a week for a nutrient-rich fiber boost. Include fresh fruits and vegetables in your diet. Apples with skin, citrus fruits, carrots, cucumber, zucchini, broccoli and leafy greens are good sources of fiber.
Additional Recommendations
Replace whole dairy with low-fat varieties to limit your saturated fat. Eat a small handful of nuts such as almonds, walnuts or pistachios once a day to help lower your cholesterol. Limit your consumption of packaged, processed foods that may have added fats and cholesterol. Make the foundation of your diet plant-based for best cholesterol-lowering results.
References
- American Heart Association: What Your Cholesterol Levels Mean; July 2011
- MayoClinic.com; Cholesterol; Top 5 Foods to Lower Your Numbers; May 2010
- American Heart Association: Prevention and Treatment of High Cholesterol
- National Heart Lung and Blood Institute: Your Guide To Lowering Your Cholesterol With TLC; December 2005
- Cleveland Clinic: Nutrition Cholesterol Guidelines
