Cholesterol is a fatty substance found in the bloodstream and in all the cells of the body. While cholesterol is important for the body to function properly, excessive amounts of cholesterol in the bloodstream significantly contribute to coronary artery disease. Lowering cholesterol through dietary changes is a good way to improve the health of your cardiovascular system.
Lose Weight To Improve Cardiovascular Health
Carrying extra weight, even a few pounds, can stress your cardiovascular system and contribute to increased cholesterol levels. Cholesterol will form deposits on the walls of blood vessels, particularly those near and within the heart. Known as atherosclerosis, this disorder can significantly increase the risk of heart attack. Adjusting your diet to allow for weight loss can help to reduce cholesterol levels.
Eating the Right Kinds of Fats
There are good fats that do not increase cholesterol levels and bad fats that do. Poly and monounsaturated fats, found in oils such as olive, peanut and canola oil, are good fats. They can be added to the diet as alternatives to butter and hydrogenated fats or trans fats, which are bad fats that increase cholesterol levels in the body. Significantly reducing saturated fats in your diet from red meats and dairy products can also help to decrease cholesterol levels. These can be replaced with leaner cuts of meat including chicken, turkey, fish and nuts.
Increasing Fiber Intake
Increasing the amount of soluble fiber eaten not only improves bowel health, but can also reduce cholesterol. Foods with whole grain, such as oatmeal and whole wheat bread, and fruits and vegetables are excellent for a heart-healthy diet. These foods are rich in soluble dietary fiber that can help lower cholesterol levels by reducing the absorption of cholesterol in the digestive tract.
Sterols and Stanols
Sterols and stanols, substances found in plants, can also help to block the absorption of cholesterol in the digestive tract. While plant sterols and stanols are not readily available by eating plants that contain them, they can be extracted and added to other food items. Orange juice, margarines, and yogurts are common food items that can be fortified with plants sterols and stanols and added to one's diet.
Omega-3 Fatty Acids
Eating fish, particularly cold water fish, such as salmon, tuna, herring, lake trout, and mackerel, can increase the amount of omega-3 fatty acids in the body, which has been proven to reduce cholesterol levels in the bloodstream. Another source of omega-3 fatty acids can be found in flax seed, canola and fish oils.
Reading Food Labels
When dieting, it's important to read the ingredient list on packaged foods. Many foods produced today contain ingredients that may increase cholestrol levels. These can include trans fats, hydrogenated oils, and saturated fats of, such as coconut oil or palm oil. Rather, look for ingredients on food labels that indicate poly or monounsaturated fats.
