Cholesterol is a waxy, fat-like substance made in the liver and other cells, and found in certain foods such as animal products like dairy, eggs, and meat. Cholesterol plays important roles in the body including the production of sex and adrenal hormones and vitamin D. However, problems arise when an accumulation of 'bad' cholesterol occurs in the arterial walls resulting in plaque formation. These deposits of plaque are the defining feature of atherosclerosis which causes various cardiovascular diseases including heart attacks and strokes due to blockage of blood flow or travelling blood clots. Low-density lipoproteins, otherwise known as LDL or 'bad' cholesterol, are known to cause the build up of plaque along artery walls. Simply put, the more LDL you have, the greater cholesterol there will be in your blood.
What defines a fat to be "good" or "bad"? Saturated fats have been linked to an increased risk of heart disease by increasing total cholesterol levels. The two foods containing mostly saturated fats are beef and dairy products. Not all saturated fats can negatively impact your health and each type of fat causes different biochemical effects on our tissues. Regardless of these facts, saturated fats are grouped together and labeled as the "bad guy". Saturated fats are classified by their length which is proportional to the number of carbon atoms they contain. In many naturally occurring saturated fats, the length can range from 12 to 24 carbon atoms. Since there is no one food that contains only one type of saturated fat, it is best to keep high saturated foods to a minimum.
So now you must be asking, what are some natural foods available that help to lower your LDL cholesterol? High-fiber foods such as oatmeal contain soluble fiber, which latches onto the bile in your gut and you then excrete it. The reason why this lowers your cholesterol is because cholesterol is needed to produce bile! So the more bile you get rid of, the more cholesterol your body has to use up. These soluble fibers can be found in many foods including lentils, kidney beans, oranges, apples, pears, barley, strawberries, blueberries, flaxseeds, cucumber, celery, and carrots. Omega-3 fatty acids can be found in certain fish, which also aid to lower your blood pressure and risk of atherosclerosis. These fatty acids can be found in fish such as salmon, mackerel, lake trout, herring, and halibut. You can also get these omega-3's from fish oil, flaxseed, and canola oil. Polyunsaturated fats can be found in walnuts, sunflower, sesame, and chia seeds, unsalted peanuts, peanut butter, olive oil, and even seaweed. These are the "healthy fats" that help to reduce your cholesterol. Just remember to eat these foods in moderation, since they are usually calorie dense! Finally, foods with naturally occurring phytosterols can be found in soybeans and flaxseed lignans. Phytosterols are similar to cholesterols, but are derived from plant sources, and thus compete with cholesterol for absorption. Hopefully this list will provide you with a wide variety of healthy foods and ingredients that you can incorporate in your daily diet!
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