Most everyone knows that managing blood cholesterol levels is a major part of heart disease prevention. A heart-healthy lifestyle involves the proper diet, adequate exercise, and managing of blood glucose and blood pressure, but diet remains the most important factor. With all the recent advances in and attention to low-fat, healthy diets, there are still some misconceptions about cholesterol management.

The existence of "good" and "bad" cholesterols is now fairly well-known. A healthy diet should increase the levels of High-Density Lipoproteins (HDL), while reducing Low-Density Lipoproteins (LDL), along with some other types of fats. What is not often understood is that most of the cholesterol in the body does not come from cholesterol in foods, but is produced by the liver as the result of the intake of saturated fats. Therefore, simply eating low-cholesterol, or cholesterol-free foods will have only a minimal impact on blood cholesterol levels and heart attack prevention. Trans-fatty acids, a product of commercial food processing, are another substance that increases unhealthy cholesterol.

Saturated fats are contained in animal proteins, including meats and dairy products. Eating skinless chicken, leaner cuts of pork, avoiding red meat, and using low-fat or skim milk can help reduce the intake of saturated fats. Trans-fatty acids, produced in a process called hydrogenation, are contained in many commercially processed baked goods and fast foods, and most stick margarines.

Mono and polyunsaturated fats, found in safflower, canola, and olive oils, fish, and most nuts, can help raise the level of healthy HDL cholesterol. Especially important are those foods containing Omega-3 fatty acids, including soybeans, olive oil, canola oil, and oily fish such as halibut, swordfish, and tuna.

Also necessary to the management of blood cholesterol is the regular intake of complex carbohydrates and fiber. Whole grains, fresh fruits and vegetables, nuts, and legumes such as beans or peas are good sources of complex carbohydrates and dietary fiber. Soluble fiber, from oats, beans, and some fruits, is the most beneficial. Fiber intake should be accompanied by increased water intake for best effectiveness. Some fruits and berries, and red wine, contain compounds called flavonoids that have a beneficial effect on lowering LPL levels. Garlic has also been shown to have a beneficial effect.

For more information, consult your doctor, or these web sources:

American Heart Association Dietary Recommendations

Check Your Cholesterol and Heart Disease I.Q.
From the Medical College of Wisconsin Physicians and Clinics

Facts About Blood Cholesterol
From the National Institutes of Health

What Is Cholesterol and Why Is It Important?
From the Heart Information Network