Tips to Prevent or lower High Cholesterol
Cholesterol is a fat-like substance that is part of your body’s cells and helps you make vitamin D, bile and certain hormones. However, having high cholesterol increases your risk of heart disease. Read on to learn more about blood cholesterol and dietary cholesterol and how to maintain healthy cholesterol levels.
Cholesterol is produced by your Liver
Your body naturally produces cholesterol in your liver. It is called “blood cholesterol” because it is the cholesterol that circulates in your blood.
Cholesterol comes from Food
Cholesterol can come from the foods you eat. This is called “dietary cholesterol”. It is found in foods of animal origin such as meat, poultry, dairy products, eggs, fish and seafood. After you eat, dietary cholesterol circulates in your blood and is stored in your liver.
What are the two types of Cholesterol?
LDL cholesterol is called “bad cholesterol”. Too much of this cholesterol can cause plaque to build up in your arteries. This can increase your risk of heart disease.
HDL cholesterol is called “good cholesterol”. It helps remove LDL cholesterol from your arteries.
To help lower your risk of heart disease, lower LDL cholesterol AND raise HDL cholesterol.
How can you have high cholesterol?
The following risk factors can cause high cholesterol:
- A family history of high cholesterol
- A diet high in fat, including saturated and trans fats
- Obesity
- An underactive thyroid
- Long-term kidney problems
- Heavy alcohol consumption
- Smoking
Is high cholesterol caused by excessive consumption of foods high in cholesterol?
No. If you are healthy, the amount of cholesterol from food usually has little effect on your blood cholesterol. People who have a family history of high cholesterol should try to limit their dietary cholesterol intake.
If you have diabetes or heart disease, talk to a dietitian or your doctor about how much dietary cholesterol you should be getting.
Does Eating Too Much Cholesterol Lead to High Cholesterol?
No. Most people do not need to monitor the amount of dietary cholesterol they consume each day. The amount of cholesterol you get from food usually has little effect on your cholesterol level. If you have diabetes or heart disease, talk to a dietitian or your doctor about how much dietary cholesterol you should be getting.
What can I do to prevent or lower high cholesterol?
- Choose foods low in saturated fat such as lean cuts of meat, skinless poultry, low-fat milk and dairy products, fish and legumes.
- Read labels and avoid foods made with trans, hydrogenated, or partially hydrogenated fats. Examples include fried foods, chips, donuts, crackers, hard margarines, and baked goods.
- Increase your intake of foods that contain unsaturated fats, such as canola or olive oil, avocado, salmon and trout, and unsalted nuts and seeds.
- Make sure you are getting enough soluble fiber. Try to consume 10 to 25 g per day. Choose whole grain breads and cereals, oats, oat bran, psyllium, beans, peas, lentils, eggplant and okra.
- Eat vegetables and fruits without peeling the skin
- Include soy protein in your diet. Try to consume at least 20 grams a day. Sources include soy drinks, tofu and tempeh, and textured vegetable protein (TVP).
- Eat a handful (1/4 cup) of unsalted nuts and seeds at least five times a week. Pumpkin, sunflower and sesame seeds, almonds, walnuts and pistachios are great additions to salads, baked goods and main dishes.
- Choose foods that contain plant sterols like whole grains, nuts, vegetables and fruits. On packaged foods, look for labels
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