Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and discover recipes for maintaining healthy cholesterol levels.
Cholesterol is a waxy substance found in the blood and in every cell of the body. It plays a crucial role in various bodily functions, including the production of hormones, vitamin D, and bile acids that help digest fat.
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 because high levels can lead to plaque buildup in the arteries, increasing the risk of heart disease. On the other hand, HDL cholesterol is known as 'good' cholesterol as it helps remove LDL cholesterol from the bloodstream.
What you eat 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 soluble fiber, such as oats, beans, and fruits, can help lower LDL cholesterol. Including healthy fats like those found in avocados, nuts, and olive oil can also improve your cholesterol profile.
The American Heart Association recommends limiting saturated fat intake to less than 7% of total daily calories and avoiding trans fats altogether. Including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet can help maintain healthy cholesterol levels.
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 with olive oil and herbs. These delicious dishes can help lower LDL cholesterol and promote overall heart health.