Foods to Control Cholesterol
Cholesterol is part of a healthy diet, and choosing the right foods can ensure that your body gets plenty of the good cholesterol it needs while minimizing the amount of heart-damaging bad cholesterol your body produces. Adding certain foods to your diet while minimizing your intake of other foods can help keep your body's cholesterol production at healthy levels.
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The Facts
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Cholesterol isn't all bad. In fact, cholesterol is an important part of a healthy diet. Cholesterol is an essential element that your body uses to build cell membranes, aid in the production of certain hormones and assist in other cellular tasks. Every cell in your body has a certain amount of necessary cholesterol. Getting too much cholesterol, however, can lead to serious problems. If excess cholesterol builds up the blood stream, it can cause blockages that contribute to heart disease and that may ultimately cause heart attacks. The key to keeping your body's cholesterol balance healthy is to eat foods that give your body the "good" kind of cholesterol (also called HDL, or high-density lipoprotein) and avoid foods that boost your body's bad cholesterol (also called LDL, or low-density lipoprotein) levels.
Good Foods
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There are several foods that have been shown to lower cholesterol levels.
Foods that are high in soluble fiber help to reduce cholesterol levels by lowering the body's production of LDL, or "bad" cholesterol. Oatmeal is a good source of soluble fiber. Other good sources of soluble fiber include kidney beans, pears, apples, prunes and barley.
Polyunsaturated fatty acids, found most prominently in nuts such as walnuts, almonds, hazelnuts and pistachios, can reduce blood cholesterol levels. The U.S. Food and Drug Administration recommends eating a handful of nuts a day to improve heart health.
Olive oil contains polyunsaturated fats that help to lower LDL levels while increasing levels of HDL, or "good" cholesterol.
Omega-3 fatty acids are another good food source for cholesterol reduction. Fatty fish, such as salmon, tuna and mackerel, is an excellent source of omega-3 fatty acids, and the American Heart Association recommends getting at least two servings of fatty fish each week for cholesterol management and general heart health. Flaxseed and canola oil also contain some omega-3 fatty acids.
Some foods now come fortified with plant sterols or stanols that have been created specifically to help slow down or stop the absorption of cholesterol into the blood. Some margarine, orange juice and other foods come in sterol-fortified versions.
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Bad Foods
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Foods high in saturated fats are the most likely to increase the body's production and absorption of cholesterol, so it is important to limit your intake of these foods if you want to control your cholesterol. Minimize your intake of baked goods, processed meats such as bacon or salami, tropical oils such as coconut or palm kernel oil, and whole-fat dairy products. These foods are rich in saturated fats that increase the body's creation of "bad" cholesterol, or LDL.
Misconceptions
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Though diet can play a role in managing cholesterol, it is important to remember that your body's cholesterol production comes from genetics as well as from your diet. Cholesterol is created by the liver and absorbed the intestines, and some people's bodies naturally produce more cholesterol than others.
When shopping for low-cholesterol foods, be sure to scrutinize the nutrition label. A food may be low in cholesterol but high in saturated fats or trans fats, which lead to increased cholesterol production and absorption.
Considerations
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If you are concerned about your cholesterol levels---and even if you aren't---it's a good idea to have them regularly tested. The American Heart Association recommends getting your cholesterol levels checked every five years.
Generally reducing the amount of fat in your diet can be one of the best ways to combat high cholesterol and improve not only your cholesterol levels but also your overall health. It is a good idea to cut as many trans fats from your diet as you can and to be sure that no more than 10 percent of your daily fat intake comes from saturated fats.
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References
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