A poor diet contributes to heart disease and other associated cardiovascular diseases. Foods rich in saturated fats can lead to high cholesterol. High salt intake may contribute to high blood pressure which can cause the heart to work harder. Choosing the right foods can lower bad cholesterol, elevate good cholesterol, and promote a healthy blood pressure to promote heart health.
A Diet for High Cholesterol - Reduce Fat and Cholesterol Intake
Saturated fats, trans fats and cholesterol contribute to plaque buildup within the arteries. This includes the coronary arteries in the heart that feed the heart muscle. Reducing the amount of these unhealthy fats and cholesterol in the diet can help lower cholesterol in the blood and prevent plaque buildup preventing heart disease. Saturated fats are solid at room temperature and include foods such as butter, bacon and non-dairy creamer. Olive oil, canola oil and trans-fat free margarine are better choices.
Choose Lean Meat and Low-Fat Dairy Foods to Lower Cholesterol
Fat from meat, poultry and dairy products can contribute to high cholesterol, but meat and dairy products can be a part of a heart-healthy diet. Choose lean meat and poultry that is broiled or grilled instead of fried. Opt for low- or nonfat dairy products. The fat from baked or broiled fish is rich in omega-3 fatty acids which lowers the bad low-density lipoprotein (LDL) cholesterol and elevates the good high-density lipoprotein (HDL) cholesterol. Poultry skin should not be consumed. Other good protein sources include legumes and soybean products.
Eat Cholesterol-Lowering Fruits and Vegetables
Fruits and vegetables are packed full of soluble fiber which can prevent the absorption of cholesterol in the intestine. Some fruits and vegetables contain antioxidants that contribute to lower LDL and higher HDL cholesterol. Fresh fruits and vegetables are best, although canned and frozen varieties are good when little or no salt or sugar is added. Avoid fruits and vegetables with heavy sauces and creams as well as those that are fried or breaded.
Lower Cholesterol with Fiber Found in Whole Grains
Whole grains can be an excellent source of fiber, but one must read the label to ensure that they are getting the most fiber per serving. Choose 100% whole-grain breads, whole-wheat pasta, and brown rice. High-fiber, low-sugar cereals such as oatmeal and bran flakes are also excellent sources of fiber and also make great snacks. Substitute white flour with whole-wheat flour for baking. Ground flaxseed is also an excellent source of fiber as well as a good source of omega-3 fatty acids.
A Diet for High Cholesterol Includes Eating in Moderation
It is important to eat normal serving sizes to prevent excess calorie intake that can lead to weight gain and obesity. Excess body fat in and of itself is a risk factor for heart disease. Salt should also be consumed in moderation because high salt intake can contribute to high blood pressure. It is important to read the sodium levels on food labels because many processed foods contain large amounts of sodium.
Related Article for Cholesterol-Lowering Foods
Sources:
- MayoClinic.com, "Heart-healthy diet: 7 steps to prevent heart disease" (accessed January 10, 2010)
- MayoClinic.com, "Cholesterol: The top 5 foods to lower your numbers" (accessed January 10, 2010)
Diane Ursu - Diane Ursu joined Suite101 as a contributing writer in August 2009 and became a Feature Writer in January 2010. She is a freelance writer ...
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