Heart disease is the leading cause of death in the United States. Many factors increase the risk of developing heart disease such as genetics (family history of heart disease), smoking, physical inactivity, obesity, excessive consumption of alcohol, poor diet, high blood pressure and high cholesterol. One of the risk factors we can modify is high cholesterol, especially through dietary changes.
Cholesterol is a waxy, fat-like substance in our blood. We can get cholesterol from our diet, and our body can make cholesterol on its own. Cholesterol has many important functions: it is essential for making certain hormones, helps maintain cell membranes and plays a role in the production of bile acids, which help us digest fats. However, too much cholesterol can lead to the buildup of plaque in our arteries. If the plaque buildup is severe enough, it can start to affect the flow of blood. Our blood carries nutrients and oxygen to every cell in our body. Without proper blood flow, our cells can get damaged and die. In some cases, plaque can stop the blood flow completely.
There are two main types of cholesterol:
- Low Density Lipoprotein (LDL), also known as “bad cholesterol,” promotes the formation of plaque in the arteries.
- High-Density Lipoprotein (HDL), also known as “good cholesterol,” helps remove LDL cholesterol from the arteries.
Certain dietary changes can help lower cholesterol levels, especially the LDL cholesterol. Lower cholesterol levels can reduce your risk of heart disease.
Here are 3 things you can do to lower cholesterol:
- Lower Saturated Fats
- Saturated fats are known to raise cholesterol levels. This type of fat is found in fatty cuts of meat, full-fat dairy, the skin on poultry, processed meat (salami, bologna, hot dogs, sausages, pork roll, bacon, etc.), baked goods, butter, fried foods, and tropical oils (coconut, palm, palm kernel). In addition, certain chips, crackers, trail mix, granola and protein bars may be high in saturated fats.
- Limit red meat to 1-2 times per week and choose lean cuts such as sirloin. Swap out full-fat dairy for low-fat or nonfat options. Limit your intake of processed meats.
- Increase Soluble Fiber.
- Soluble fiber is found in plant-based food such as fruits, vegetables, whole grains, oats, beans, and lentils. This type of fiber binds with cholesterol and helps eliminate it from the body. Plant foods are also rich in vitamins, minerals and phytonutrients that support overall health.
- Add more vegetables to meals. Top sandwiches with lettuce, tomato, peppers and onions. Include more salads and cooked vegetables at dinner. Look for breads, cereals and grains that have at least 3 grams of dietary fiber per serving. Make snacks count: choose fresh fruit, cut up veggies, or a handful of nuts to boost your fiber intake.
- Increase Omega 3 Fatty Acids
- Omega-3s are found in certain fish like salmon, tuna, trout, halibut, mackerel, herring and sardines. They’re also present in plant-based foods like walnuts, flax seeds, chia seeds and avocados. Omega-3s help to lower cholesterol, reduce plaque formation and are powerful anti-inflammatories.
- Swap out red meats and other high fat protein foods for fish more often. Add 1-2 tablespoons of chia and flax seeds to smoothies and yogurt. Add a few slices of avocado to salads or sandwiches. Snack on a small handful of walnuts or sprinkle 1-2 tablespoons over a salad or yogurt.
These dietary changes, along with other healthy habits, can significantly impact your cholesterol levels and help lower your risk of heart disease.