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The medical community has delivered a loud and clear message over the years: Reduce your intake of saturated fat and dietary cholesterol because they raise cholesterol. However, as research has progressed, this recommendation has altered slightly. Dietary cholesterol is now considered less of a factor in elevated cholesterol than saturated fat, and a new factor — trans fatty acids — has been added.
Watching dietary cholesterol
Foods high in cholesterol are not the culprits they were once thought to be. Research is showing that cholesterol-rich foods that are also relatively low in saturated fat, such as egg yolks and shellfish, raise LDL cholesterol levels only minimally and far less than saturated fat.
The American Heart Association now gives the okay to eggs in the diet, even though an egg contains about 213 mg of cholesterol. However, the guidelines still limit cholesterol to a maximum of 300 mg/dL a day for the general population and below 200 mg/dL for persons with an LDL level above specific target levels, and for those who have diabetes and/or cardiovascular disease. Of course, if you consume cholesterol-containing foods such as dairy products and meat, along with an egg for breakfast, you're very likely to surpass the recommended ceiling on cholesterol.
It's always a good idea to limit how much high-cholesterol food you eat. One benefit of limiting items such as red meat is that these also contain a lot of saturated fat. Be sure to work with your doctor and regularly have your cholesterol checked to tailor your diet to the amount of cholesterol you find your system can manage.
Avoiding trans fatty acids
Trans fatty acids, predominantly found in partially hydrogenated vegetable oils, elevate LDL cholesterol almost as much as saturated fat, molecule for molecule. They also raise triglycerides, blood fats associated with increased risk for heart disease.
Trans fatty acids are found in partially hydrogenated vegetable oils, which are an ingredient in a great number of food products. Check labels the next time you go to the grocery store, and you'll find these oils in breakfast cereals, salad dressings, all sorts of baked goods such as muffins, pie crusts, breads and cookies, instant hot chocolate, and frozen dinners.
The most effective way to avoid trans fatty acids is to feature in your meals natural ingredients such as fresh fruits and vegetables rather than processed foods. Cooking your own meals using unrefined oils also helps keep trans fats off your plate.
 | Any time you eat deep-fried foods such as french fries or fried chicken, at home or out, you're taking in some trans fats which form in the hot oil. |
Choosing ingredients that lower LDL
As you plan your meals and experiment with recipes, include foods that have been shown to lower LDL cholesterol. Many common ingredients contain components that can significantly lower your risk for heart disease. The following information can help you select foods that are good for you:
- Polyunsaturated fats lower LDL cholesterol levels. Sunflower and corn oils contain these fats, but these oils are highly processed, so try to avoid them. A better choice is safflower oil, which you can buy unrefined.
- Omega-3 fatty acids, a type of polyunsaturated fat, in fish lower LDL levels and benefit the heart in other ways too, such as reducing the tendency of the blood to clot.
- Monounsaturated oils, when substituted for saturated fats, can lower LDL, reduce the likelihood of LDL oxidation, and stabilize or even raise HDL cholesterol levels. In addition, monounsaturated fats don't raise triglyceride levels. To get monounsaturated fat in your diet, stock up on avocados, almonds, and extra-virgin olive oil.
- Soluble fiber, to a lesser extent, also lowers cholesterol by helping eliminate it from the body.
Soy protein also has beneficial effects when substituted for animal protein and may be particularly useful for individuals at high risk for heart disease.
Aiming for more antioxidants
If LDL cholesterol oxidizes, it's more likely to deposit in your arteries and contribute to the formation of plaque. Foods high in antioxidants are also the most colorful, so the dishes look great!
 | A free radical contains an electron that's missing a mate and therefore goes in search of one, darting here and there. When a free radical comes in contact with LDL cholesterol, it steals an electron from it, thereby "oxidizing" the cholesterol. Antioxidants come into play when they intercept free radicals, reacting with them and trapping them. In this way, antioxidants prevent cholesterol from oxidizing. |
The most well-known antioxidants are beta carotene, vitamin E, and vitamin C. Several minerals, including selenium, also play a role in preventing oxidation. Numerous phytochemicals, pigments in plants, function as antioxidants, too. (These compounds are in the plant to protect it from sun damage, but when you eat the plant, you reap the benefits!)
| Consuming several antioxidants together, as you find them in fruits and vegetables, provides you with a bonus of antioxidant power because antioxidants work in concert, bolstering each other's activities. |
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