Cholesterol gets lots of attention for its link to heart health, but what is it and how does it work? Are some foods better than others if you want to manage your cholesterol levels and have a healthy heart?
Actually, cholesterol is an important part of every cell in the body. It is a critical substance produced by the body to help digest the fat you eat. With a little sunlight, a form of cholesterol in the skin changes to vitamin D, a nutrient essential for bones. But, too much cholesterol in the blood can contribute to heart disease.
You have probably heard the terms “bad cholesterol” and “good cholesterol. These terms refer to two types of cholesterol that are found in the bloodstream the "low density lipoproteins" (LDL—the “bad”) and "high density lipoproteins" (HDL – the “good”). High levels of the bad LDL will deposit cholesterol on the artery walls forming plaques. The good HDL, on the other hand, takes excess cholesterol away and carries it back to the liver to be expelled from the body. While many factors affect blood cholesterol including family history and exercise, high levels of dietary fats, specifically saturated fats and trans fats, tend to have negative effects on blood cholesterol and should be moderated.
When compiling a list of heart-healthy foods, include foods that provide monounsaturated fats like nuts, olive oil and canola oil, and seafood, which tend to have positive effects on blood cholesterol. The polyunsaturated fats found in plants, seafood, especially cold-water wild fish high in omega-3 fatty acids, safflower oil and corn oil are also a plus. Don't leave out fruits and vegetables. Eating a variety of fruits and vegetables for the minerals, vitamins and natural fiber they provide is important, too. Add low-fat dairy products, lean meats and poultry, and grain products to round out a heart-healthy diet.
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