Cholesterol is present in some of the food we eat and is also manufactured by the body. High levels of cholesterol in your blood is associated with an increased risk for coronary heart disease, strokes and heart attacks. Cholesterol is a fatty substance and is important in cell structure, vitamin D production, as well as the synthesis of hormones and bile acids. Cholesterol is available as high-density lipoprotein and low-density lipoprotein. These two types of cholesterol affect your risk for heart disease differently. Eating a healthy diet that consists of cholesterol-lowering food and other types of nutrients can help lower your blood cholesterol levels.
Fish and Omega-3 Fatty Acids
Your total blood cholesterol level is made up of your low-density lipoprotein levels (LDL), high-density lipoprotein levels (HDL) and triglyceride levels. A high level of triglyceride, a type of fat found in your body, is often associated with high levels of low-density lipoprotein, which can put you at risk for heart disease. Omega-3 fatty acids is a nutrient found in fish and other foods that has the ability to reduce your blood triglyceride levels. The American Heart Association recommends eating fish high in omega-3 fatty acids like mackerel, salmon, herring, lake trout and albacore tuna at least two times a week.
Fruits, Vegetables and Plant Sterols
Consuming a diet rich in fruits and vegetables can provide you with plant stanols or sterols. They work like soluble fiber and can help reduce your cholesterol levels by blocking absorption of cholesterol from your digestive system. Fruits and vegetables also contain other nutrients and properties that may reduce your risk for heart disease. Many have no cholesterol content, are low in fat and calories and rich in vitamins, minerals and antioxidants. Find plant stanols or sterols in fortified foods that include margarine spread, orange juice and yogurt drinks.
Whole Grains and Fiber
Whole grain foods are sources of a variety of nutrients that include vitamins, minerals, antioxidants and fiber. Oatmeal is an example of a whole grain food that contains soluble fiber. The soluble fiber found in whole grain foods lowers cholesterol levels in your blood by reducing it's absorption in your intestines. Other soluble fiber-containing foods are kidney beans, apples, pears, psyllium, barley, prunes and legumes.
Healthy Fats
According to the Mayo Clinic, walnuts are a good source of polyunsaturated fatty acids, which has the ability to significantly lower your blood cholesterol levels. The American Heart Association states that monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol and may instead help lower LDL cholesterol slightly when eaten as part of a diet low in saturated fat and trans fat. Other sources of polyunsaturated and monounsaturated fats are soybean oil, corn oil, safflower oil, canola oil, olive oil, sunflower oil, nuts, seeds and fish.
Foods to Limit
The cholesterol made by your body and foods that are high in saturated fats, trans-fatty acids and dietary cholesterol can raise your blood cholesterol levels. The American Heart Association advocates that you limit your intake of foods that contain these types of fats. They can be found in foods such as red meat, poultry with the skin attached, egg yolk, butter, cream and whole milk products. Trans-fatty acids are usually found in commercially prepared foods and baked goods. Read the nutritional information panel of packaged foods to avoid purchasing foods that contain trans-fatty acid.
