Learn about the role of cholesterol in nutrition, its effects on health, and how to maintain healthy cholesterol levels through diet.
Cholesterol is a waxy, fat-like substance that is found in every cell of the body. It is essential for the production of hormones, vitamin D, and bile acids that help digest fat. While the body can produce its own cholesterol, it is also obtained through the foods we eat.
There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is often referred to as 'bad' cholesterol as it can build up in the arteries and increase the risk of heart disease. HDL cholesterol, on the other hand, is known as 'good' cholesterol as it helps remove LDL cholesterol from the bloodstream.
Consuming a diet high in saturated and trans fats can raise LDL cholesterol levels, while a diet rich in fruits, vegetables, whole grains, and healthy fats can help lower LDL cholesterol and increase HDL cholesterol levels. It is important to maintain a healthy balance of both types of cholesterol for optimal heart health.
The American Heart Association recommends limiting dietary cholesterol to less than 300 milligrams per day for most people. This can be achieved by choosing lean proteins, such as poultry and fish, and incorporating plant-based sources of protein, like beans and legumes, into your diet.
Try incorporating heart-healthy recipes into your meal plan, such as grilled salmon with avocado salsa, quinoa and black bean salad, or roasted vegetable medley. These recipes are not only delicious but also packed with nutrients that can help improve your cholesterol levels.