How to Lower Cholesterol with your Diet - The dos and don'ts

So what is Cholesterol ?

Cholesterol is a waxy, fat-like substance produced by your liver. Your body relies on cholesterol for various functions, including hormone production and the digestion of fatty foods.

While a certain amount of cholesterol is essential for your health, excess levels can adhere to the walls of your arteries. Over time, this buildup can narrow or even block your arteries.

There are 2 different kinds of cholesterol:

• LDL - This one's often called "bad" cholesterol. Having a high LDL can lead to a buildup of cholesterol in your arteries. This increases your risk of heart disease and stroke.

• HDL - Also known as "good cholesterol." HDL absorbs cholesterol in the blood and carries it back to the liver. Having a high HDL lowers your risk for heart disease and stroke.

More than 90 million adults in the US have high cholesterol, with total cholesterol levels exceeding 200 mg/dL. Luckily, you can improve your cholesterol levels by making some changes to your diet.

To reduce your cholesterol, it's important to limit your consumption of saturated and trans fats. In this guide, I'll tell you which foods to avoid and which to include in your diet if you're monitoring your cholesterol.

While what you eat is important, how you prepare your food is just as crucial.

Here are some tips to lower your cholesterol to try in the kitchen:

• Avoid frying. Bake, broil, or steam instead.

• Choose lean cuts of meat and lean or extra lean ground beef.

• Remove skin from chicken or turkey before cooking.

• Trim all visible fat off meat before cooking.

• Remove the fat off the top of soups or stews after it's cooled down.

Here are some foods that you should avoid or limit if you want to lower your cholesterol:

• Red meat - Beef, lamb, and pork are high in saturated fats. You don't have to cut out meat entirely though. Just have it on occasion and stick to lean cuts like sirloin, or pork loin, or filet mignon.

• Full fat dairy - Whole milk, butter, full fat yogurt, cream, and cheese are also high in saturated fats. So if you consume dairy, stick to skim or low fat options.

• Processed meats - Processed meats like sausage, bacon, and hot dogs are often made with fatty cuts of meat. Processed meats are also high in sodium, which can elevate your blood pressure.

• Fried foods - Foods cooked in a deep fryer like french fries, doughnuts, and chicken wings would be things you want to avoid, since they're loaded with saturated fats.

• Baked goods & sweets - Cookies, cakes, and pastries typically contain large amounts of butter and shortening. They are also high in sugar, which can increase your risk of heart disease.

• Coconut & palm oil - These two oils are considered healthy and are often used as a substitute for butter, but they're still high in saturated fats. So if you're watching your cholesterol, it's best to not overdo it.

• Trans fats - Also known as partially hydrogenated oils, trans fats are horrible for cholesterol. They raise "bad" LDL cholesterol while lowering "good" HDL. So always check the label. If it has trans fats, don't buy it.

• Processed foods - Pre-packaged foods such as crackers, cookies, and frozen pizzas not only lack nutrients but also often contain hidden trans fats. Therefore, try to consume whole foods whenever possible.

Here are some foods you can enjoy without worrying about cholesterol:

• Fruits & vegetables - Fruits and veggies are loaded with vitamins, minerals, and antioxidants. But they also contain plant sterols and stanols, which help your body block the absorption of cholesterol.

• Berries - Berries are high in fiber and packed with antioxidants that help reduce inflammation, potentially decreasing "bad" cholesterol levels. Strawberries also have a soluble fiber known as pectin, which helps the liver metabolizr cholesterol.

• Fish - Fish are rich in omega-3 fatty acids, which protect your heart from blood clots. Fish doesn't lower LDL cholesterol, but it makes a great replacement for meat. So swapping it out for meat may improve your numbers. Go for oily fish like salmon, trout, tuna, sardines, and mackerel.

• Beans & legumes - Beans and legumes are loaded with fiber. They're also an excellent source of plant-based protein. Lentils, black beans, chickpeas, kidney beans, and peas are all good options.

• Healthy fats - Unsaturated fats and omega 3 fatty acids lower inflammation and improve your blood cholesterol levels. Foods high in healthy fats are things like: avocados, olive oil, nuts, seeds, and fish. Avoid processed seed oils.

• Soy - Whole soy foods are shown to lower cholesterol levels. They also serve as high-protein swap for meat. Soy foods to enjoy include edamame, tempeh, miso, and nato.

• Green tea - Some research shows drinking green tea can help lower "bad" LDL cholesterol without impacting "good" HDL levels. Green tea is also have health promoting antioxidants.

• Herbs & spices - Ginger, garlic, and turmeric are all shown to help lower cholesterol. But adding any herbs and spices to dishes is a great way to add flavor without adding butter or high fat sauces.