Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and sample recipes for a heart-healthy 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 from 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 because it can build up in the arteries, leading to heart disease. HDL cholesterol, on the other hand, is known as 'good' cholesterol as it helps remove LDL cholesterol from the arteries.
Consuming a diet high in saturated and trans fats can raise LDL cholesterol levels in the blood, increasing the risk of heart disease. On the other hand, a diet rich in fruits, vegetables, whole grains, and healthy fats can help lower LDL cholesterol and raise HDL cholesterol levels.
The American Heart Association recommends limiting saturated fat intake to less than 7% of total daily calories and avoiding trans fats altogether. Including sources of omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, can also help improve cholesterol levels.
Try incorporating recipes like grilled salmon with avocado salsa, quinoa and black bean salad, and roasted vegetable medley into your meal plan to support healthy cholesterol levels. These dishes are not only delicious but also packed with nutrients that promote heart health.