High cholesterol increases the risk for heart attack and stroke, according to MayoClinic.com. Cholesterol is produced by the body, but cholesterol also enters the body through the food you consume. A buildup of cholesterol in the blood vessels can create blockages, making it difficult for the blood to flow. Your doctor may prescribe medication if your cholesterol is too high. Dietary changes can also help reduce your cholesterol levels.
Step 1
Track your food consumption with a food journal. Write down every food and beverage you consume throughout the day. Use the journal to evaluate your fat and cholesterol intake.
Step 2
Keep cholesterol consumption under 300 mg a day or 200 mg a day if you have high cholesterol or heart problems. The American Heart Association recommends keeping fat intake between 25 and 35 percent, with no more than 7 percent saturated fats and 1 percent or less of trans fats.
Step 3
Inspect the food in your refrigerator and pantry. Get rid of food that is high in saturated fat, trans fat or cholesterol.
Step 4
Read labels on all food that you purchase to replenish your refrigerator and pantry. Look for low-fat content and low cholesterol levels.
Step 5
Increase your consumption of foods containing whole grains, such as whole grain bread, whole wheat pasta and oatmeal. Add fiber to your diet with fruits, vegetables and other high-fiber foods. Eat more omega-3 fatty acids by adding fish to your diet.
Step 6
Purchase foods that contain plant sterols or stanols, which prevent the absorption of cholesterol. Look for foods with sterols added to them. Margarine and yogurt products commonly have sterols in them.
Tips and Warnings
- Pack your own healthy snacks when you're away from home to ensure that you have heart-healthy options available. The American Heart Association recommends consuming at least 25 g of fiber per day.
