The type of food you eat can affect your cholesterol levels. Some foods contain dietary cholesterol and others contain substances like unsaturated fats that lead to the production of cholesterol in your body. When you have high cholesterol blood levels, your risk for coronary heart disease, strokes and heart attacks increases. Cholesterol is a fat-like substance that is waxy and soft; it is produced by your liver and is needed for several important functions that occur in your body. A healthy diet that is made up of fruits, vegetables, whole grains and other nutrients can affect your cholesterol levels.
Grains, Cereal and Pasta
Whole grain foods from sources such as whole grain bread, whole grain pasta, whole grain cereals and brown rice are good sources of fiber, vitamins and minerals. Soluble fiber is found in some whole grain foods such as oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits and strawberries. Your blood cholesterol levels can be reduced when you consume whole grains, because their soluble fiber content prevents absorption of cholesterol in your digestive system.
Oils and Spreads
Choosing the right oils and spreads to include in your diet is important. Certain oils induce increased cholesterol production in your body, while others help reduce your blood levels of cholesterol. Monounsaturated and polyunsaturated oils like soybean oil, canola oil, safflower oil, flax seed oil and olive oil increase the levels of good cholesterol in your body and lower your blood levels of bad cholesterol. Instead of using butter, which contains cholesterol and high levels of saturated fats, choose liquid or tub margarines, which are made from vegetable oils and contain monounsaturated and polyunsaturated fats.
Fatty Foods
Avoid excessive consumption of foods that contain saturated fats, cholesterol and trans-fatty acids. These foods encourage your body to make more cholesterol and contribute to the cholesterol already being produced by your body. Limit your intake of foods like meat, poultry with the skin attached, egg yolk, whole milk products, palm oil, coconuts and packaged foods that contain trans-fatty acids, as they contain saturated fats, cholesterol and trans-fatty acids that can lead to an increase in your cholesterol levels.
Legumes
Legumes are a class of vegetables that include foods such as black beans, navy beans, chickpeas, kidney beans, adzuki beans, mung beans, lentils, black-eyed peas and split peas. They are rich in folate, potassium, magnesium, iron and dietary fiber. They are also low in fat and contain no cholesterol. They contain soluble fiber that helps to reduce your blood cholesterol levels when included in your diet.
Fatty Fish
Fatty fish contain an essential fatty acid called omega-3 fatty acid that cannot be produced by your body. Fish like mackerel, salmon and herring are good sources of omega-3 fatty acids. They help reduce the amount of triglycerides in your body. Triglycerides are fats made in your body. A high blood level of triglycerides is often associated with high levels of bad cholesterol.
Fruits and Vegetables
Fruits and vegetables contain various vitamins, minerals and other nutrients that are beneficial to your health. They are also a source of fiber and plant stanol or sterols, which reduce cholesterol absorption in your digestive system. Including them in your diet may reduce your blood cholesterol levels.
References
- MayoClinic: Top 5 Lifestyle Changes to Reduce Cholesterol
- Discovery Health: How Can I Cook Low Cholesterol Meals?
- University of California San Francisco Medical Center: Guidelines for a Low Cholesterol, Low Saturated Fat Diet
- Revolution Health: Heart-healthy, low-cholesterol food guide
- American Heart: Eat a Heart-Healthy Diet
