How to Lower Cholesterol with Diet
Source: MedlinePlus Health Topics, U.S. National Library of Medicine
What is cholesterol? Cholesterol is a waxy, fat-like substance that's found in all the cells in your body. Your body needs some cholesterol to work properly. But if you have too much of it in your blood, it can stick to the walls of your arteries and narrow or even block them. This puts you at risk for coronary artery disease and other heart diseases . Cholesterol is made by your liver. It travels through the blood on proteins called lipoproteins. One type of lipoprotein, LDL , is sometimes called the "bad" cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. Another type, HDL , is sometimes called the "good" cholesterol. It carries cholesterol from other parts of your body back to your liver. Then your liver removes the cholesterol from your body. What are the treatments for high cholesterol? The main treatments for high cholesterol are heart-healthy lifestyle changes and medicines . The lifestyle changes include healthy eating, weight management, and regular physical activity. How can I lower cholesterol with diet? Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes (TLC) diet, which recommends that you: Choose healthier fats. You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats , and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of saturated fats that you should eat: Calories per Day Saturated Fat 1,200 8 grams 1,500 10 grams 2,000 13 grams 2,500 17 grams Saturated fat is a bad fat because it raises your LDL (bad cholesterol) level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Instead of saturated fats, switch to foods with healthier fats, such as lean meat, nuts, and