If your cholesterol is high you are at risk for heart disease. Eating a heart healthy diet is important if you want to lower and control your cholesterol. Choose foods that are low in cholesterol and saturated and trans fats.
Cholesterol
There are two types of cholesterol. Low density lipoprotein (LDL) is the "bad" cholesterol. LDL cholesterol can build up on the walls of your blood vessels. When combined with other substances LDL build up can form plaque. Plaque is a thick, hard deposit that will narrow the blood vessel and make them less flexible. High density lipoprotein (HDL) is the "good" cholesterol. HDL helps protect your heart. HDL carries bad cholesterol to your liver so it can be processed out of your body. Some cholesterol is made by your body and the rest comes from what you eat. Keeping the two types of cholesterol in balance is the key to having a good cholesterol level.
Soluble Fiber
Eating soluble fiber will reduce your LDL level by reducing the amount of cholesterol your body absorbs. The fiber found in whole grains, fruits, vegetables and legumes is best. Foods that are good sources of soluble fiber include oatmeal, oat bran, kidney beans, apples, pears, barley and prunes.
Nuts
The polyunsaturated fats found in some nuts can reduce the cholesterol in your blood. Nuts to eat are almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts. Walnuts also help keep blood vessels healthy and elastic. All nuts are high in calories so only eat a handful at a time.
Omega 3 Fatty Acids
Omega 3 fatty acids not only help lower cholesterol, they also help your heart by lowering blood pressure and lessening the risk of clots. Eat two servings a week of fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon. Omega 3 fatty acid can also be found in ground flaxseed and canola oil.
Olive Oil
The antioxidants in olive oil lower LDL without hurting your HDL. Using olive oil can help lower your bad cholesterol without effecting your good cholesterol. Use extra virgin olive oil as it has a higher level of antioxidants. Avoid light olive oil because it has been processed to give it a lighter flavor or color.
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