Cholesterol is the waxy substance in the body's arteries. Cholesterol develops naturally in the body and is reaped from food, a form known as dietary cholesterol. By reducing intake of dietary cholesterol, you can reduce your risk for conditions such as high blood pressure, diabetes and heart disease. For best results, partake in an overall nutrient-rich diet and regular physical activity in addition to reducing cholesterol intake as a healthy means of cholesterol management.
Function
Not all cholesterol is negative. According to the American Heart Association (AHA), the liver produces enough cholesterol to meet the body's physiological needs. Cholesterol is needed for cell membrane formation and proper hormonal function. When cholesterol levels reach dangerously high levels, a condition known as hypercholesterolemia, your risk for coronary heart disease and heart attack increase dramatically. High-cholesterol foods are generally eaten for physical or emotional pleasure, as saturated fats can add flavor and satiety to foods. Adapting to healthier eating habits and gaining preference for healthier foods can help improve your cholesterol levels.
Significance
Cholesterol plays a significant role in determining your physical health and wellness. According to the AHA, a healthy diet, low in dietary cholesterol and high-cholesterol foods, is one of your best tools toward preventing illnesses such as heart disease. Consumed in significant amounts, foods high in cholesterol, such as meat, poultry, eggs, whole milk, butter and deep-fried foods, can increase your risk for high blood pressure, type 2 diabetes, obesity, stroke and heart disease--a leading cause of death in America.
Types
Animal-based foods, such as egg yolks, meat, poultry with skin, whole-milk dairy products, shellfish and reduced-fat milk and dairy products contain dietary cholesterol. Some plant-based foods contain cholesterol as well, such as coconut and coconut oil, palm oil and palm kernel oil. According to the AHA, saturated fats increase total cholesterol by elevating "bad" cholesterol, known as low-density lipoprotein (LDL) cholesterol. Saturated fat also raises "good" cholesterol, known as high-density lipoprotein (HDL) cholesterol. However, unsaturated fats such as those found in olive oil, nuts and seeds are preferred, as they lower LDL cholesterol while raising HDL.
Risks
A high-cholesterol diet is associated with increased risk for diabetes, obesity, heart disease and certain forms of cancer, such as breast, colon and prostate cancer. A diet high in cholesterol is also often low in important nutrients, such as fiber, vitamins, minerals and antioxidants, which are found primarily in plant-based foods such as fruits, vegetables and whole grains. According to the U.S. Centers for Disease Control and Prevention, people with high total cholesterol levels have roughly twice the risk of heart disease as those who maintain healthy levels. In the United States, women are at greater risk for high cholesterol than men. If high cholesterol levels, obesity or heart disease run in your family, your risks for such conditions are heightened.
Suggestions
To reduce or help manage cholesterol levels healthfully, increase the amount of nutrient-rich foods, such as fruits, vegetables, legumes and whole grains you consume and cut back on saturated fats and processed foods. The Mayo Clinic suggests high-fiber grains, such as oats, as a beneficial means toward reducing cholesterol levels. Walnuts and other healthy fats sources, such as canola oil, fatty fish and ground flax seeds, may help increase healthy cholesterol levels, which support positive health. Partake in regular, physical activity for further benefits, and when you do indulge in high-cholesterol foods, do so modestly and on an occasional basis. For best results, seek guidance and supervision from a qualified medical or dietary professional.
