Cholesterol and sugar tend to be found in products that are highly processed and have minimal nutritional value. Eating too much of these types of foods significantly increases your risk of both coronary artery and heart disease, according to the American Heart Association. Your body makes cholesterol from animal products you eat, so you don't need to supplement it. Excess sugar in your diet can lead to adult onset diabetes, or type 2 diabetes; heart disease; and some kinds of cancer. Reducing the excess sugar and cholesterol in your diet requires that you examine the nutritional content of the foods you currently eat.
Step 1
Eat only 10 percent of your total caloric intake in the form of saturated fat, which is the kind that increases your low density lipoprotein, or LDL, the so-called "bad" cholesterol. Instead of processed foods and meats that have a lot of fat on them, choose lean meats, skinless white meat chicken and low-fat dairy products. In addition, if you need to use oil for cooking or salad dressing, choose monounsaturated oils, such as olive and canola. If you like eggs, keep in mind that the yolks contain high amounts of cholesterol, so use a ratio of two egg whites to one whole egg for meals.
Step 2
Avoid processed foods. Any food that is highly processed has been stripped of its fiber and nutritional value and filled with sugar and saturated fat. A good rule of thumb in revealing these kinds of foods is that they will almost always contain some kind of partially hydrogenated oil. Keep in mind also that something that claims to be trans-fat free is not fat free and still may contain saturated fat. Desserts that are low fat aren't necessarily low in sugar either because many manufacturers simply replace the fat with sugar.
Step 3
Eat as much unprocessed, nutrient-dense food as possible. This includes fresh or frozen fruits, vegetables and whole grains. Read labels to make sure no sugar has been added, and keep healthy foods handy as snacks, instead of foods that are high in fat and sugar. Get rid of sugar-laden soft drinks and juices, and drink 64 oz. of water every day. If you need a little flavor, add lemon juice or a dash of sugar-free drink mix.
Step 4
Eat foods that contain omega-3 fatty acids at least once a week. These include salmon, mackerel, almonds and flaxseed. Omega-3 fatty acids help lower your LDL cholesterol. If you're not a fan of fish, you can use a teaspoon or two of flaxseed oil in your salad or grind flaxseeds and sprinkle them over your cereal. Never cook flaxseed oil; it destroys the beneficial properties.
Step 5
Exercise at least five days a week. According to the Mayo Clinic, even moderate exercise such as walking can lower cholesterol levels and burn off fat. Exercise also helps balance blood sugar levels, which will prevent the afternoon crash that often leads to eating unhealthy foods. If you don't think you have the time to fit exercise in, walk to work instead of ride or take the steps instead of the elevator. Any exercise is better than no exercise.
Tips and Warnings
- Encourage friends or co-workers to join you in a walk after lunch and eat healthier meals. This will keep you all motivated and encouraged to stick to the changes.
- Check with your primary care physician before making significant changes to your diet or level of physical activity.
