Cholesterol is a fat-like, waxy material that is present in all the cells in the human body. It is essential for the creation of certain hormones, vitamin D and bile acids that aid digestion. Your body produces cholesterol on its own and also gets some cholesterol from the foods you eat. Too much blood cholesterol can lead to plaque buildup and blood clots in the arteries, which can lead to heart attacks and strokes. By making healthy food choices and getting regular exercise, you can effectively manage your blood cholesterol levels.
Eat Seafood
The two types of cholesterol are low density lipoprotein, or LDL, cholesterol and high density lipoprotein, or HDL, cholesterol. HDL cholesterol lowers your risk of heart disease, because it goes to your liver, which eliminates excess cholesterol from your body. On the other hand, high levels of LDL cholesterol clog your arteries and lead to plaque buildup. By increasing your HDL cholesterol and lowering your LDL cholesterol, you can reduce your risk of heart disease. Oily fish such as salmon, mackerel and tuna are rich in heart-friendly omega-3 fatty acids. They are also low in harmful saturated fats. To maintain healthy cholesterol levels, the American Heart Association recommends at least two fish meals on a weekly basis.
Skip Saturated Fats
The National Heart, Lung, and Blood Institute says that you can maintain healthy cholesterol levels by ensuring that your intake of saturated fat is less than 7 percent of the total calories you consume daily. Your fat intake must not exceed 35 percent of your daily calories. To minimize your intake of saturated fats, avoid fried foods, processed foods, commercially baked goods, full-fat dairy products and confectionary. Look for leaner cuts of meat such as tenderloin of pork, loin of lamb and choice or select grades of beef. Select lean versions of ground meat. Trim away all visible fat and skin from meat and poultry before cooking and choose cooking methods such as grilling or broiling. Avoid organ meats such as liver, kidney, brain and sweetbreads, because they have high cholesterol content.
Increase Your Fiber Intake
Soluble fiber aids cholesterol control, because it prevents the body from absorbing cholesterol in the intestinal tract. Complex carbohydrates such as whole grain bread and pasta, oatmeal and oat bran are good sources of fiber. Apples, bananas, oranges and prunes are all sound sources of soluble fiber, as well. Beans, lentils and peas are also rich in soluble fiber. All these foods also provide many other important nutrients that benefit your health. Fruits and vegetables contain compounds known as plant stanols, which function like soluble fiber and reduce cholesterol absorption in the body.
Replace Fats with Healthier Alternatives
Soybean, canola, olive, sunflower, peanut and safflower oils are healthier choices as compared to butter, lard or stick margarine, which contain saturated fats, trans fats or both. Vegetable oils are low in saturated fats and some also contain omega-3 fatty acids that can benefit your cholesterol levels. Use small quantities of oil for browning, pan-frying or sauteing food. Limit your consumption of egg yolks, which are high in cholesterol, and switch to egg whites, which are excellent sources of protein. Use low-fat or skim milk in place of cream or whole milk.
