Foods That Lower Cholesterol
Cholesterol is a waxy, fat-like substance that is needed by the body to make cell membranes, hormones and to facilitate cellular processes. There are 2 types of cholesterol carries: low-density lipoprotein (LDL) or bad cholesterol and high-density lipoprotein (HDL) or good cholesterol. The human body gets cholesterol in two ways: made by the liver and gleaned from food.
Cholesterol can be found in food like meat, poultry, fish and other animal sources. Food from plant sources, such as vegetables, fruits, nuts and legumes do not contain cholesterol. Since the body produces all the cholesterol it needs, people don’t need to eat high cholesterol food. The American Heart Association suggests limiting the intake of cholesterol to 300 mg/dl a day for people without heart problems. For people with heart disease, a daily intake of 200 mg/dl is recommended. High cholesterol food includes egg yolk, caviar, liver, butter, shrimp, fast foods, cheese, processed meat and shellfish.
Instead of eating high cholesterol food, people can turn to other food options that are healthy and delicious. Just a few modifications in a person’s diet can do a lot to lower cholesterol levels. For instance, fiber-rich food can reduce the levels of LDL or bad cholesterol.
Soluble fiber reduces the absorption of cholesterol into the blood. As a matter of fact, 5 to 10 grams of soluble fiber a day is enough to decrease cholesterol levels. High-fiber food includes oatmeal, oat bran, kidney beans, apples, pears, prunes and barley.
Eating fish also helps reduce cholesterol levels. Fatty fish have a high DHA and EPA Omega-3 fatty acid content, which is known to promote heart health as well as skin health, joint health and brain health. Omega-3 fatty acids can be found in fish oil dietary supplements and fatty fish like tuna, mackerel, salmon, sardines, lake trout and herring. However, research shows that fried fish may do more harm than good. Fish should be baked or grilled to avoid adding unhealthy oils and fats.
Nuts also help in keeping cholesterol within healthy levels. Nuts are rich sources of polyunsaturated fatty acids, the good kind that keeps blood vessels healthy and reduces cholesterol build-up in the arteries. In reducing the risk for heart disease, the FDA suggests eating 1.5 ounces or 42.5 grams of nuts per day. To maximize the health benefits of avoiding high cholesterol food, nuts should be eaten without salt or sugar coating.
Olive oil is also linked to good cholesterol levels. Olive oil contains antioxidants that lower bad cholesterol or LDL without affecting the levels of good cholesterol or HDL. According to the FDA, 2 tablespoons of olive oil should be used to replace other fats in the diet. For instance, olive oil can be used to sauté vegetables or used as a substitute for butter.
In reducing cholesterol levels, foods fortified with plant sterols can be consumed. Sterols are extracted from plants and can block the absorption of cholesterol into the bloodstream. To reduce LDL cholesterol levels by more than 10%, a person would need to take at least 2 grams of plant sterols a day. This is roughly equivalent to two 8-ounce servings of sterol-fortified orange juice per day. Some margarines, yogurt drinks and orange juice are fortified or added with plant sterols.