Cholesterol is a fat-like substance found in food and produced by the body. There are two types of cholesterol: low-density lipoprotein, or bad cholesterol, and high-density lipoprotein, or good cholesterol. Too much LDL or too little HDL can result in high total cholesterol. Over time, cholesterol can result in plaque buildup in the arteries and lead to serious conditions, such as heart attack or stroke. Some people are genetically inclined to produce more cholesterol than others. Limiting foods high in cholesterol may help to control or reduce levels.
Cholesterol is found in animal products. Examples of high-cholesterol foods include beef, poultry, fish, eggs, and whole and 2 percent dairy products. A diet rich in saturated and trans fats and dietary cholesterol may lead to high cholesterol levels and increases the risk for heart disease. The American Heart Association recommends no more than 300mg of cholesterol per day for healthy people. People diagnosed with heart disease or with LDL cholesterol of 100mg/dL or greater should limit daily cholesterol intake to 200mg or less.
Saturated and trans fats are often referred to as bad fats. Saturated fat is found in meat, poultry, whole and 2 percent dairy, eggs, coconut oil and palm oil. Margarine, shortening, baked good and fried foods are all high in trans fat. Replacing saturated and trans fats with healthy unsaturated fats can lower LDL cholesterol. Avocados, walnuts, almonds, salmon, tuna, herring, olive oil and canola oil are all high in unsaturated fats, which are considered heart-healthy. Total fat intake should be between 25 and 35 percent of total calories. Limit saturated fat intake to less than 7 percent and trans fat intake to less than 1 percent of total calories.
High fiber foods can reduce LDL cholesterol. Soluble fiber helps to lower the absorption of cholesterol into the blood. Foods high in soluble fiber include oatmeal, barley, beans, peas, citrus fruits and apples. Insoluble fiber, found in whole grains, carrots, turnips, apple peels and cauliflower, helps to reduce cardiovascular disease risk. The Institute of Medicine recommends at least 25g of fiber per day. Slowly increase fiber intake daily to avoid digestive distress.
If you're over 20, you should have a cholesterol test at least every five years. The National Heart, Lung and Blood Institute recommends total cholesterol be less than 200mg/dL. Levels between 200 and 239mg/dL are borderline high. Total cholesterol of 240mg/dL or greater is too high. HDL cholesterol helps to remove LDL cholesterol from the arteries. Having a high HDL is a good thing. Levels greater than 60mg/dL may reduce the risk of heart disease.
Along with a heart-healthy diet, making lifestyle changes can help to reduce cholesterol levels. Physical activity is associated with an increase in HDL cholesterol and a decrease in LDL cholesterol. Take part in at least 30 minutes of activity most days of the week. Eating a healthy diet and leading an active lifestyle can help with weight loss. Being overweight increases the risk for heart disease and raises cholesterol levels.
