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Cholesterol-Reducing Foods
by Yvette Sajem
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Overview
Cholesterol-Reducing Foods
Typically, the word "cholesterol" sends up red flags, but cholesterol in and of itself is not bad. According to the American Heart Association (AHA), there are two types of cholesterol. High-density lipoprotein (HDL), commonly called "good" cholesterol, is believed to carry cholesterol away from your heart to your liver, where it is processed by your body. Experts contend that high levels of HDL serve as a barrier to heart disease. Conversely, high levels of low-density lipoprotein (LDL), commonly called "bad" cholesterol, can build up in your arteries, causing blockages that may lead to a heart attack or stroke. It's important to maintain a proper balance between HDL and LDL through exercise and a healthy diet. In addition to limiting your intake of fats, sugar and salt there are certain foods that, according to the Mayo Clinic, may actually help lower excessively high cholesterol levels.
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Nuts
According to the Mayo Clinic, studies have shown that nuts are an essential part of maintaining a healthy cardiovascular system. Nuts are rich in selenium, vitamin E, fiber, phytonutrients, plant sterols, and monounsaturated and polyunsaturated fats, which all work to reduce levels of LDL cholesterol. In fact, in 2003, the Food and Drug Administration issued a statement supporting the consumption of seven types of nuts--almonds, pecans, pistachios, walnuts, peanuts, hazelnuts and some pine nuts--as beneficial in reducing heart disease risk. Walnuts, especially, have been found to help keep blood vessels strong and elastic and to significantly reduce blood cholesterol levels. As always, balance is key. Nuts are high in calories, so limit your intake to approximately 1.5 oz. per day.
Cholesterol-Reducing Foods
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Fish
Fish is high in omega-3 fatty acids, which have been shown to raise HDL levels and lower levels of LDL and triglycerides (another type of fat found in blood). Further, omega-3 fatty acids also reduce blood pressure and the risk of blood clots, and improve the health and longevity of people who have already suffered heart attacks. According to Health Castle, the American Heart Association recommends at least two servings fish per week. The best sources of omega-3 fatty acids are salmon, herring, lake trout, albacore tuna, mackerel and sardines. There's just one caveat: Avoid fried fish--baked or grilled is best.
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Oats
Oatmeal and oat bran are abundantly rich in soluble fiber, which hinders the absorption of cholesterol in your intestines. Further, soluble fiber has been shown to reduce LDL levels without lowering beneficial HDL levels. According to Health Castle, doctors recommend that you consume at least 10 g of soluble fiber per day. In fact, some studies have suggested that consistent, daily consumption of this recommended intake can lower cholesterol levels by as much as 23 percent. 1 1/2 cups of oatmeal, which contains six grams of soluble fiber, will put you well on your way to meeting that recommendation.
Cholesterol-Reducing Foods
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Olive Oil
According to the Mayo Clinic, the FDA recommends consuming approximately 2 tbsp. of olive oil per day. Olive oil is rich in antioxidants that are beneficial in lowering LDL levels without affecting levels of the more favorable HDL. Some studies indicate that extra-virgin olive oil is healthiest for your heart because it has undergone less processing and therefore contains higher levels of antioxidants. It's easy to incorporate olive oil into your meals: Use it to dress a salad or a piece of fish, saute vegetables, scramble egg whites or drizzle it over whole-grain pasta.
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Sterol- or Stanol-Fortified Foods
Plant sterols or stanols, which naturally occur in small amounts in nuts, seeds, vegetables, fruits, legumes and grains, have the ability to block the absorption of cholesterol. According to Health Castle, researchers have found that the daily consumption of at least 2 g of plant sterols or stanols can reduce LDL levels by 10 to 15 percent. Sterol- or stanol-fortified foods such as orange juice, yogurt drinks, margarine, functional cookies and salad dressings can be a beneficial part of a heart-healthy diet. However, these foods are not for everyone. The AHA recommends them solely for people with excessive LDL levels (higher than 160 mg per deciliter).
Cholesterol-Reducing Foods
