Cholesterol is a waxy substance found in the body's bloodstream. It is made by the body but also is present in a variety of foods. According to heart health specialists at the Mayo Clinic, particular foods can play an important role in lowering cholesterol levels. Because high cholesterol can lead to serious conditions, such as heart disease, hypertension and stroke, incorporating these foods into your diet can be a powerful preventive mechanism.
Types
A variety of foods can help lower cholesterol levels. According to the Mayo Clinic, primary types of cholesterol-lowering foods include fruits, vegetables, grains, nuts, plant-based oils and fatty fish. Fruits, grains and legumes are positive sources of soluble fiber, which promotes healthy cholesterol levels. Nuts and plant-based oils contain polyunsaturated fats, which are the healthy variety of fat useful in improving arterial health. Fatty fish contain omega-3 fatty acids, which can help reduce blood pressure and prevent blood clotting. A diet rich in a variety of these food items is suggested for optimum cholesterol-lowering benefit.
Effectiveness
Treating cholesterol through diet alone can be moderately effective, according to Dr. Andrew Weil. Cholesterol levels are affected greatly by genetics; thus, medication often is prescribed for those with acutely high levels. A combination of a low-cholesterol diet, exercise and medication is recommended for individuals with high cholesterol. If you are at risk for high cholesterol or currently have moderately high levels, healthy dietary changes may help prevent or lower risk of developing unhealthy cholesterol levels.
Benefits
Aside from the positive effects cholesterol-reducing foods can have on arterial health, an array of additional health benefits may occur concurrently. Fruits and vegetables are rich in antioxidants, which are associated with improved immune system and reduced cancer risk. They are also dense in nutrients, including fiber, and are comparatively low in calories. Choose fruits and vegetables that are deepest in color, as they provide the most nutritional benefits. Healthy fats, whole grains, fruits, vegetables and lean protein-based foods are all linked with enhanced longevity, improved heart health, enhanced blood sugar management and reduced risk for certain types of cancer and obesity.
Basic Guidelines
The American Heart Association suggests a diet containing 25 to 35 percent fat. Keep your saturated fat intake to less than 7 percent and your intake of trans fat, found in foods such as margarine and commercial pie crusts, to less than 1 percent. Limit dietary cholesterol found in foods such as meat, eggs, butter and cheese to less than 300 mg daily, or less than 200 mg daily if you have high cholesterol levels. Aim for at least 25 g of dietary fiber daily from nutritious foods such as fruits, vegetables, legumes and whole grains. Eat at regular time intervals and incorporate a variety of healthy foods on a consistent basis for the best benefit.
Meal Suggestions
For breakfast, choose a whole grain cereal or cooked oatmeal, along with fresh fruit and low-fat milk or yogurt. Lunch and dinner meals should consist of vegetables (two or more servings), a form of complex carbohydrate (such as whole grain bread, brown rice or pasta), a serving of lean protein (such as fish, legumes or lean poultry) and a modest amount of healthy fat (such as olive oil or nuts). When at restaurants, ask that dishes not be prepared in butter, and ask for cream-based sauces to be served on the side. Substitute fried foods such as french fries or tortilla chips with fresh fruit, a side salad or steamed vegetables. In your own recipes, replace high-fat red meat with legumes or poultry most of the time and bake with whole grain flour rather than enriched, white flour. Keep healthy foods readily available for convenience.
