Learn about the role of cholesterol in nutrition, its types, effects of diet on cholesterol levels, recommended dietary guidelines, and healthy recipes for lowering cholesterol.
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, including the production of hormones, vitamin D, and bile acids that help digest fat.
There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). 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 rich in unsaturated fats, fiber, and plant sterols can help lower LDL cholesterol and improve 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, nuts, and seeds, can also benefit cholesterol levels.
Try incorporating heart-healthy ingredients into your meals, such as avocado, olive oil, whole grains, and legumes. A recipe for a delicious avocado and black bean salad with a lemon vinaigrette dressing can be a nutritious and cholesterol-friendly option.