What Is Cholesterol?
To understand high blood cholesterol (ko-LES-ter-ol), it helps to learn about cholesterol. Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.
Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.
Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside.
Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important.
LDL cholesterol sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.)
HDL cholesterol sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.
Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Have a little chocolate—guilt-free! These eating strategies (and more) can help reduce your cravings for high cholesterol foods and lower "bad-guy" LDLs, maintain "good-guy" HDLs, AND help you reduce your risk of heart attack and stroke.Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.
Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside.
Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important.
LDL cholesterol sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.)
HDL cholesterol sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.
10 Cholesterol Fighting Foods
1. Soy: The Smart, Delicious Alternative
Why is saturated fat so bad for your heart? The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially low-density lipoproteins (LDL)—the bad cholesterol. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening.
Beyond replacing saturated fat, research suggests that compounds in soy foods called isoflavones may also work to reduce LDL cholesterol.
How to get some: Not familiar with soy foods? The basics include tofu,soy nuts, soy flour, and enriched soymilk. Great-tasting, protein-rich meat alternatives include soy sausage, and breaded cutlets and nuggets that taste like chicken. Crumbled soy—an alternative to ground meat—works well in chili, burritos, lasagna, soups, and casseroles. Add tofu to chili, eggs, or casseroles. It absorbs the flavor of whatever you're cooking. You'll find many soy products in the produce section of the supermarket.
What about soy supplements? Research shows that isoflavone supplements alone don't work. To lower cholesterol, you need the whole soybean with its unique protein, phytates, and isoflavones, which may all act together.
Eat this much: The FDA recommends getting at least 25 grams of soy protein each day. Consuming 25 grams of soy protein daily lowers high cholesterol.
2. Beans: The High Fiber Solution
Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This may be why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables.
How to get some: Keep your cupboards stocked with canned beans of all kinds: black, white, kidney, fat-free refried, etc. (as well as instant bean soups). You'll always have the makings of a delicious, healthful dinner on hand. Beans add protein and fiber to any dish and can be used in salads, stuffed baked potatoes, veggie chili, or pureed for sandwich spreads. And since they come in cans, beans are handy to use. But remember to rinse canned beans first—they're packed in a high-sodium liquid.
Eat this much: Eat beans five or more times a week. For the greatest health benefits, both the FDA and the National Cancer Institute recommend that adults get 25 to 30 g of fiber each day.
3. Salmon: Amazing Heart-Friendly Fat
Salmon is an excellent source of protein because it is high in omega-3 fatty acids called EPA and DHA that are good for your heart while low in cholesterol and saturated fat.
How to get some: To get the most omega-3s, choose salmon, white albacore tuna canned in water, rainbow trout, anchovies, herring, sardines, and mackerel.
Eat this much: The American Heart Association now recommends eating at least two servings of fish every week, preferably fatty fish, by far the richest sources of fish-oil omega-3s.
4. Avocado: Healthy Fat Superfood
How to get some: Avocado is a bit high in calories. Your best strategy: Use this luscious veggie in place of another high-fat food or condiment.
Eat this much: The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fats like those contained in avocados, but some heart experts recommend an even greater percentage. (In an 1,800-calorie diet, 15% translates into 30 grams per day.) FYI: A whole avocado has about 300 calories and 30g fat.
5. Garlic: The Ancient Herb for Heart Health
How to get some: Next time you hit the supermarket, pick up a tub of freshly peeled garlic cloves, and challenge yourself to make sure it's gone before the "best by" date. Chop up and toss on pizza, in soups, or on side dishes.
Eat this much: To reap benefits, try for 2 to 4 fresh cloves a day.
6. Spinach: The Heart Healthy Green Giant
How to get some: Look for 9-oz bags of baby spinach leaves that you can pop in the microwave (ready in 3 minutes). Top with 2 tablespoons of Parmesan and 1 tablespoon of toasted sunflower seeds. Add a roll, and you've got a heavenly low-cal dinner for one.
Eat this much: Spinach is the richest source of lutein. Shoot for a ½ cup a day.
7. Margarine: Best Spreads for Your Breads
Take Control margarine is made with plant sterols that are proven to lower both total and LDL cholesterol by up to 14%. The plant stanols in Benecol margarine work the same way. Both the National Cholesterol Education Program and the American Heart Association recommend these margarines.
How to get some: Spread these margarines on your toast or bagel in the morning or for a mid-day snack. The only side effect is reduced beta-carotene absorption. To compensate, make sure you eat extra carrots, spinach, sweet red peppers, or sweet potatoes.
Eat this much: In studies, three servings a day of Benecol helped drop total blood cholesterol by an average of 10% and LDL cholesterol by 14%. Take Control helped drop total cholesterol an average of 6 to 8% and LDL by 7 to 10% with one to two servings a day. Check labels for serving size.
8. Tea: The Hot and Cool Superdrink
How to get some: Enjoy a cup of hot or iced tea. Although convenience iced teas still have high antioxidant levels, most homemade iced tea (both hot-brewed and fridge teas) have even more antioxidants. So, if you want the very max, make your own.
Drink this much: A cup of hot tea actually contains more antioxidants than a serving of any fruit or vegetable. Both green and black teas have high antioxidant levels. Enjoy at least one cup of tea every day.
9. Walnuts, Cashews, and Almonds: Go (Mixed) Nuts!
How to get some: The key is moderation: Nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle 2 tablespoons a day on cereal, veggies, salads, or yogurt. Or add them to your diet by sprinkling chopped nuts on stir-fries. Almonds, hazelnuts, or walnutscan be added to pilafs. Make a trail mix with your favorite nuts, seeds and dried fruit.
Eat this much: Aim for 2 tablespoons of chopped nuts five times a week, or a small handful as a snack 3-4 times a week.
10. Chocolate: The Sweet Heart Bonus
How to get some: The levels of flavonoids in chocolate vary, depending on where it is grown and handled and how it is processed. Researchers have been studying a variety of chocolate, developed by Mars, Inc., with guaranteed high-flavonoid levels. You can find it now in Mars Dove bars. To control the calories, buy Dove dark chocolate Promises. Indulge in one flavorful, high-flavonoid morsel daily, for just 42 calories and 2.6 g of fat.
Eat this much: Research shows that about an ounce of chocolate a day increases good cholesterol and prevents bad cholesterol from oxidizing.
CHEERS TO HEALTH!
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