Learn about the role of cholesterol in nutrition, types of cholesterol, effects of diet on cholesterol levels, recommended intake, and healthy recipes to lower cholesterol.
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 in the digestion of fats. While the body can produce its own cholesterol, it is also obtained from the foods we eat.
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 as it can build up in the arteries and lead to heart disease. On the other hand, HDL cholesterol 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 contrary, a diet rich in fruits, vegetables, whole grains, and healthy fats can help lower LDL cholesterol and improve heart health.
The American Heart Association recommends limiting daily cholesterol intake to less than 300 milligrams for most people. This can be achieved by choosing lean meats, poultry, fish, and plant-based protein sources instead of high-cholesterol foods like egg yolks and organ meats.
Try incorporating heart-healthy ingredients like oats, nuts, olive oil, and fatty fish into your meals. A recipe for a delicious avocado and salmon salad can be a great way to boost your HDL cholesterol levels while enjoying a flavorful dish.