Cholesterol is a substance that the body makes on its own. It is produced in the liver, and its main functions include cell formation, hormone release and the production of bile acid. That's the good news. The bad news is if your cholesterol levels become too high, you can develop plaque in your arteries, increasing your risk for heart disease. In this case, dietary approaches can be used to lower it.
Function
The two main types of cholesterol are LDL, or low-density lipoprotein, and HDL, or high-density lipoprotein. Your HDL is the good cholesterol, and this is the number you want higher in your cholesterol reading. Your LDL is your bad cholesterol and this is a number you want to keep low. The main function of a cholesterol-lowering diet is to lower your LDL and to spare or boost your HDL.
What to Avoid
Trans fats, saturated fats and dietary cholesterol should be avoided in your diet. Foods such as bacon, sausage, ham, egg yolks, deep-fried foods, whole-fat dairy and organ meats are high in saturated fat and cholesterol. Trans fats are produced when hydrogen is heated to a high degree to keep fats shelf-stable at room temperature. This process is called hydrogenation. Packaged items such as snack cakes, doughnuts, cookies and crackers tend to have trans fats. To make this determination, you can inspect the ingredient label for the words "hydrogenated" or "partially hydrogenated."
Soluble Fiber
Fiber comes in soluble and insoluble forms. Insoluble fiber does not get absorbed in water, and it creates bulk in your stomach. Soluble fiber, on the other hand, does get absorbed in water, and, according to Mayo Clinic, this type can help block the absorption of cholesterol in your intestines. The end result of this is lower LDL and total cholesterol levels. You should aim for at least 10 g of soluble fiber a day, and you can find it in foods such as beans, bananas, oatmeal, oat bran, barley and prunes.
Omega-3 Fats
Omega-3 fatty acids are a type of monounsaturated fat. Unlike the saturated variety, monounsaturated and polyunsaturated fats are beneficial for the body. According to the University of Maryland Medical Center, cold-water fish that contains omega-3 fatty acids can help lower your cholesterol levels. Sardines, salmon, herring, mackerel, tuna and halibut are examples of these fish. You also can reap heart-healthy benefits from nuts, flax seeds, avocados and olive oil, as they are all high in monounsaturated and polyunsaturated fat.
Identification
Being overweight is a risk factor for diabetes, arthritis, high blood pressure and high cholesterol. According to the National Heart, Lung and Blood Institute, losing weight if you are overweight can help lower your LDL levels. As far as your diet goes, you can reduce your daily intake by 250 to 500 calories to promote this weight loss.
Considerations
Stanols and sterols are compounds found in the cell membranes of plants. They can have a cholesterol lowering effect and they can be food in specially fortified foods in your local supermarket, such as yogurt, orange juice, margarine and milk. Look for a special label indicating that the food has been fortified with sterols and stanols.
