Cholesterol is the waxy, fat-like substance found in the blood. Cholesterol helps the body form cells, particular hormones and other body tissues. According to the American Heart Association, a heart-healthy diet is recommended as a means of lowering cholesterol and improving heart health. If you have or are at risk for high cholesterol or triglyceride levels, choosing an appropriate cholesterol-lowering diet is key to maintaining your health.
Types
A variety of diets geared toward lowering cholesterol levels are available to consumers. Though they vary by name and specific format, such diets generally abide by similar heart-healthy guidelines. According to the Mayo Clinic, adhering to a Mediterranean-style diet, based on plentiful fruits, vegetables, healthy fats and grains, may help promote healthy cholesterol levels and improved cardiovascular health. Natural health expert Andrew Weil, M.D., suggests a plant-based diet, low in animal products and saturated fats. He also recommends fruits, grains, vegetables and modest amounts of healthy fats. The American Heart Association recommends an overall "heart healthy diet," which limits fat intake and encourages intake of high-fiber, nutrient-dense foods.
Function
The function of a cholesterol and triglyceride-lowering diet is to promote overall nutritional wellness and cholesterol levels. The American Heart Association also recommends that your diet be geared toward improving "good cholesterol," or HDL, levels. Some cholesterol-friendly diets are prescribed as a means of promoting healthy weight management as well, which is a key factor in improving cholesterol and triglyceride levels .
Benefits
In addition to managing cholesterol levels, cholesterol-lowing diets provide the body with an array of nutrients, including antioxidants that may improve the body's immune system and help fend off infection and disease. Fruits, vegetables, lean protein and whole grains also aid in blood sugar management, support healthy weight management and may help prevent or treat symptoms of diabetes. According to the American Heart Association, a heart-healthy diet reduces risk of heart disease, heart attack, stroke and death. In short, such a lifestyle can improve wellness and add years to your life.
Significance
Cholesterol-lowering, heart-healthy diets can effectively reduce risk for heart disease, heart attack and stroke. The American Heart Association suggests a healthy lifestyle as one's primary defense against these and related conditions. According to the Mayo Clinic, research shows that a Mediterranean-style diet reduces death related to heart disease as well as cancer in both men and women significantly.
The aspect of cholesterol levels that diet cannot reverse involves genetics. If you are at risk for high blood pressure, high cholesterol or heart disease, the American Heart Association recommends more stringent guidelines, such as keeping "bad cholesterol," or LDL, levels under 100; those at mild risk are to keep LDL below 160. Dietary steps are suggested as a means of counteracting, not reversing, genetic impact.
Suggestions
To improve cholesterol levels, incorporate a variety of colorful, fresh fruits and vegetables into your diet on a regular, consistent basis. Choose whole grains rather than processed carbohydrates, such as white bread or sugary cereals, most often. The American Heart Association suggests intake of fatty fish, such as salmon or tuna, at least twice per week for improved heart and arterial health.
For added benefits, keep nutrient-poor foods, such as processed snack foods and sweets, to a minimum and focus primarily on nutrient-rich foods. Rather than add salt to your foods, choose natural, low-sodium seasoning such as garlic, lemon and ginger. Physical activity is also suggested for best cholesterol-lowering and overall wellness results. Seek guidance from a trusted health care professional to ensure your health and safety as you make dietary and lifestyle changes.
