Diet directly affects heart health, especially when the diet consists of foods high in fat and cholesterol. The body uses cholesterol for certain functions, but an excess can build up in arteries, restricting or even blocking blood flow to the heart or brain.
What Is Cholesterol?
Cholesterol is a waxy substance used in forming cell walls and certain hormones, according to the American Heart Association (AHA). Cholesterol cannot dissolve in blood and is transported through the body by two types of lipoproteins. Low-density lipoprotein (LDL) carries cholesterol from the liver throughout the body. It is referred to as "bad" cholesterol. High-density lipoprotein (HDL) is called "good" cholesterol because it transports cholesterol from the arteries to the liver, where it is eliminated. HDL carries about one quarter of the total cholesterol circulating in the blood, according to the AHA.
Recommended Levels
The AHA recommends that total cholesterol levels be 200 mg/dL or less. LDL levels of 160 mg/dL or higher increase your risk of heart disease. Because HDL helps remove cholesterol from the body, higher levels are considered healthier. HDL levels higher than 40 mg/dL help protect against heart disease.
Dietary Cholesterol
The liver produces sufficient amounts of cholesterol to meet the needs of the body, so any cholesterol obtained from the diet is an excess, according to the AHA. Cholesterol is found in foods from animals, such as meats (red meat and poultry), shellfish, dairy products, eggs and saturated fats (for example, butter, lard and shortening). Saturated fats are the primary source of dietary cholesterol. The AHA recommends limiting dietary cholesterol to no more than 300 mg per day, or less than 200 mg per day for those with a history of heart disease. The average daily cholesterol intake for Americans is 337 mg for men and 217 for women, according to the AHA.
Effects of Cholesterol
High cholesterol levels are a major risk factor for heart disease and stroke, according to the National Heart, Lung and Blood Institute (NHLBI). Excess cholesterol drops out of the blood and sticks to artery walls, eventually forming plaque. Accumulating plaque narrows arteries and restricts blood flow. If the plaque builds up in coronary arteries, the heart muscle may receive insufficient oxygen, resulting in chest pain. Coronary arteries that become completely blocked with cholesterol result in heart attacks. If the cholesterol blockages occur in arteries feeding the brain, strokes result.
Lowering Cholesterol
Lowering LDL and raising HDL levels can have a significant effect on heart health. The Centers for Disease Control and Prevention say reducing total cholesterol levels by 10 percent can reduce the risk of heart disease by up to 30 percent. To lower cholesterol, Diet.com recommends restricting dietary intake by eating lean meats, whole grains, fruits and vegetables. Choose monounsaturated fats, such as olive or canola oil, and broiled or grilled foods rather than fried.
