Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and discover cholesterol-friendly recipes to support heart health.
Cholesterol is a waxy, fat-like substance that is found in every cell of the body. It plays a crucial role in various bodily functions, such as hormone production, vitamin D synthesis, and bile acid formation.
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, leading to heart disease. On the other hand, HDL cholesterol is known as 'good' cholesterol as it helps remove LDL cholesterol from the bloodstream.
Your diet can have a significant impact on your cholesterol levels. Foods high in saturated and trans fats can raise LDL cholesterol levels, while foods high in unsaturated fats, fiber, and plant sterols can help lower LDL cholesterol and raise HDL cholesterol.
The American Heart Association recommends limiting saturated fat intake to less than 7% of total daily calories and avoiding trans fats altogether. Instead, focus on consuming more fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and olive oil.
Try incorporating cholesterol-friendly recipes into your meal plan, such as avocado toast with a sprinkle of chia seeds, grilled salmon with a side of quinoa and roasted vegetables, or a colorful salad with mixed greens, berries, and a drizzle of balsamic vinaigrette.