Lowering Cholesterol and a Heart-Healthy Diet

Cholesterol is often only seen in a negative light, but it is important to note that it has many important functions in our overall health. Let’s start by explaining exactly what cholesterol is and its various roles in the body. Cholesterol is a type of lipid called sterol that is synthesized in our body through the liver but can also be consumed through the diet. Its fat components make it important in building cell membranes, producing nerve cells, creating bile, and hormone production of estrogen and progesterone. Cholesterol in the diet can only be consumed through animal foods. There is a lot of controversy surrounding cholesterol in the diet, and research shows that high cholesterol can increase the risk for Cardiovascular Disease, Heart Attack, and Stroke. Many changes can be made to lower cholesterol and improve health and we will discuss a few in the following paragraphs.

It is important to note that there are two different types of cholesterol, as they have quite different outcomes in regard to health. High-Density Lipoprotein or HDL is known commonly as the “good” cholesterol and works by absorbing cholesterol and delivering it from the cells to the liver. Low-Density Lipoprotein or LDL is known as “bad” cholesterol, as it delivers cholesterol from the liver to our cells. When we have too much LDL cholesterol, it can contribute to a buildup of fat and plaque in the walls of arteries. When this occurs, blood flow becomes slow, and if the vessel becomes blocked a heart attack or stroke can occur.

There are ways in which we can actively make choices to lower cholesterol in our diet. The American Heart Association has provided a “Cooking to Lower Cholesterol” resource on their website, in which they provide information and guidelines of foods to consume and avoid for a heart-healthy diet. Some recommendations include eating lean meat and avoiding meats highly processed or high in saturated fats, choosing high protein and low-fat dairy products, consuming fish higher in Omega-3s and low in saturated fat, increasing intake of whole grains, eating more fruits and vegetables, and using vegetable oils instead of butter. Other aspects of lifestyle can lower cholesterol as well such as eating more fiber, losing weight, and increasing physical activity. It is important to note that while cholesterol is necessary for many important functions, consuming too much and poor quality foods can increase disease risk and impact health negatively.

Written by:

Elizabeth Hoffman, Nutrition Intern Fall 2021

References:

“Cooking to Lower Cholesterol.” Www.heart.org, https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/cooking-to-lower-cholesterol.

Kubala, Jillian. “11 High-Cholesterol Foods - Which to Eat, Which to Avoid.” Healthline, Healthline Media, 10 Sept. 2018, https://www.healthline.com/nutrition/high-cholesterol-foods#lowering-cholesterol.

Michos, Erin Donnelly. “Why Cholesterol Matters for Women.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/why-cholesterol-matters-for-women.

Zampelas, and Magriplis. “New Insights into Cholesterol Functions: A Friend or an Enemy?” Nutrients, vol. 11, no. 7, 2019, p. 1645., https://doi.org/10.3390/nu11071645.