- Low-Density Lipoprotein (LDL): Often referred to as ‘bad’ cholesterol, LDL carries cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow, leading to increased risk of heart disease and stroke.
- High-Density Lipoprotein (HDL): Known as ‘good’ cholesterol, HDL absorbs cholesterol and carries it back to the liver, which flushes it from your body. High levels of HDL cholesterol can lower your risk of heart disease and stroke.
An imbalance between LDL and HDL can lead to the buildup of cholesterol in your arteries (atherosclerosis), which can increase your risk of heart disease.
Dietary Changes for Lowering Cholesterol
Your diet plays a crucial role in managing your cholesterol levels. By making certain dietary changes, you can reduce your LDL cholesterol and increase your HDL cholesterol, thereby improving your overall heart health. Here are some effective dietary strategies:
- Increase Soluble Fiber: Foods high in soluble fiber can reduce the absorption of cholesterol into your bloodstream. Examples include oats, beans, lentils, apples, and pears.
- Choose Healthier Fats: Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of these fats and replacing them with unsaturated fats – found in plants and fish – can help lower your LDL cholesterol.
- Eliminate Trans Fats: Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers, and cakes. Trans fats raise overall cholesterol levels. The FDA has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
- Eat Foods Rich in Omega-3 Fatty Acids: Omega-3 fatty acids don’t affect LDL cholesterol levels. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.
- Limit Your Intake of Cholesterol: Aim to eat less than 300 milligrams of cholesterol daily — less than 200 milligrams if you have heart disease.
- Increase Physical Activity: Exercise can help improve cholesterol. Moderate physical activity can help raise HDL cholesterol.
Foods to Avoid for Cholesterol Management
