High cholesterol is one of the leading contributors of heart disease, stroke and heart attack. As "bad" cholesterol, or low-density lipoprotein (LDL), collects in the arteries, plaque forms, reducing blood flow and artery-wall elasticity. This can result in atherosclerosis (a stiffening of the arteries), blood clotting and possibly even death. A diet high in cholesterol-free foods and foods that raise "good" cholesterol, or high-density lipoprotein (HDL), can return cholesterol levels to a healthier level.
Watch Your Fats
The American Heart Association warns against the intake of trans fats and saturated fats because they promote "bad" cholesterol. Therefore, you may be able to lower your LDL levels by eating foods that are low-fat and fat-free. For example, instead of whole milk, use 2 percent or skim milk. If you need a snack, try a fat-free yogurt or grab some fruit. For breakfast, eat eggs whites and toss the yolk. Consider this: 1 cup of egg whites contains 25 g of protein and nearly zero grams of fat and dietary cholesterol. One extra large whole egg, on the other hand, has 6 g of fat and 79 percent (237 mg) of your daily recommended intake of dietary cholesterol.
Omega-3 Fatty Acids
Salmon, herring and trout are high in omega-3 fatty acids, which provide significant boosts to "good" cholesterol levels. Research at the Mayo Clinic shows that these fatty acids may lower cholesterol, and the AHA recommends at least two servings of fish a week to "lower your risk of death from coronary heart disease." If you prefer something other than fish, you can try flax seed, soy milk and canola oil instead. Each provide the same benefits of omega-3 fatty acids as fish do.
Fiber
Soluble-fiber foods like beans, peas, apples and bran cereal move through the intestines slowly, removing bile acids created by "bad" cholesterol along the way. The AHA says, "Soluble fiber has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes and colon and rectal cancer." According to a 2008 article in the "American Journal of Lifestyle Medicine," oatmeal--another high-fiber food--has also been shown to reduce cholesterol levels. To lower your LDL levels, replace low- or no-fiber foods (e.g., candy, white bread, chips and white rice) with high-fiber foods (e.g., fruits, whole-grain bread, vegetables and brown rice).
References
- American Heart Association: Make Healthy Food Choices
- Mayo Clinic: Cholesterol-Lowering Foods
- "American Journal of Lifestyle Medicine"; State of the Art Reviews: The Oatmeal-Cholesterol Connection: 10 Years Later; Mark B. Andon; 2008
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