Diet can have a significant influence on cholesterol levels in the body. Foods high in saturated fats can run "bad" LDL cholesterol levels dangerously high. Conversely, there are foods that are capable of lowering LDL cholesterol levels while leaving "good" HDL cholesterol levels alone. Adding these foods to your diet can help improve your overall cardiovascular health.
Function
There are two primary methods that foods help diminish cholesterol in the body. Some foods will bind to cholesterol in the intestines, preventing it from being absorbed. The cholesterol then simply passes through. Other foods have constituents that actually enter the bloodstream that prevent cholesterol from forming in the body.
Good Fats
Some foods work by introducing poly-unsaturated fats into the body. Foods in this category include nuts, such as walnuts, pecans, almonds and pistachios. A handful a day can help reduce cholesterol levels. Adding a couple of tablespoons of olive oil can also improve cholesterol levels. fish like tuna, mackerel, salmon and lake trout, are excellent sources of omega-3 fatty acids, which will work in the body to lower LDL cholesterol by reducing triglycerides in the bloodstream.
Preventing Cholestrol Absoption
Sources of soluble fiber help to prevent the absorption of cholesterol in the intestines. Oatmeal and oat bran, barley, and other whole grains are very high in soluble fiber. Fruits, such as apples, grapes, strawberries and citrus, are also high in soluble fiber, particularly pectin. Beans of all types, including kidney, navy, pinto and black beans, black-eyed peas and lentils, have plenty of fiber that helps to absorb cholesterol.
Potential
Plant sterols and stanols have been found to help block the absorption of LDL cholesterol in the body. While the amount directly available from eating plants is not sufficient to make a difference, sterols and stanols are being extracted and enriched in other foods to provide an adequate amount. Plant stanols and sterols are being added to orange juice, margarine, yogurt, and even chocolate. It is likely that they will be found in more food products in the future.
Misconceptions
While some foods do help, they are usually not enough to significanlty reduce the amount of cholesterol in the body. To achieve proper cholesterol levels, also reduce the amount of saturated fat being eaten. Incorporating exercise and other activity can also help. In some cases, medication may also be necessary to bring cholesterol levels under control.
