Lipids are a type of fat circulating in the blood, and while the body needs these fats to function normally, too much of them is unhealthy. MayoClinic.com explains that four types of lipids exist: total cholesterol, high-density lipoproteins, low-density lipoproteins and triglycerides. When the low-density lipoprotein, triglyceride and total cholesterol levels become too high, your doctor will usually begin speaking to you about ways to lower them in an effort to prevent heart attack and stroke. One of the most important steps you can take is to change your eating habits.
Step 1
Eat more soluble fiber, which can decrease your low-density lipoproteins when you consume between 5 and 10 grams per day, according to MayoClinic.com. Use caution when purchasing your fiber-filled foods, however. Baptist Health Systems points out that while both soluble and insoluble fiber are good for your health, only soluble offers the impact you need. It blocks cholesterol and fat from being absorbed into the bloodstream by dissolving into a gel-like substance. Foods to look for include oatmeal, barley, apples and oat bran. Five to ten grams per day is sufficient, but 10 to 25 grams is optimal.
Step 2
Reduce or eliminate saturated fats. Baptist Health Systems says saturated fats increases lipids, or blood cholesterol, more than any other type of fat or cholesterol. These fats are primarily found in animal products such as meat, the skin of poultry, whole-milk dairy products and butter. Other sources include vegetable shortening, snack foods and fried foods. Baptist Health Systems notes that only 7 percent of your total calories per day should come from these fats. If you consume 1,800 calories per day, saturated fats should comprise only 126 of these calories.
Step 3
Use olive oil on your salads and for cooking. MayoClinic.com explains that the antioxidants in olive oil are an excellent ally in the fight against high lipid levels. It lowers your low-density lipoproteins, or bad cholesterol, while leaving your high-density lipoproteins, also known as good cholesterol, alone. Aside from its benefits, olive oil is useful in a number of ways. You can top your salad with it, saute your vegetables in it or use it in place of butter as a dip for your bread. The FDA recommends 2 tbsp. per day to receive its benefits.
Step 4
Look for foods fortified with plant sterols and stanols. To lower your low-density lipoproteins, consume a minimum of 2 grams of foods containing plant sterols or stanols. As MayoClinic.com and Baptist Health Systems explain, these substances are found in certain plants and help lower bad lipids by as much as 10 percent when you consume them daily. You can usually find them in margarine or orange juice, and to receive the recommended amount, drink two 8 oz. glasses of orange juice fortified with these daily.
Step 5
Change the way you prepare your food. Purchasing healthy foods is only part of the battle. The other half is how you prepare the food. Be sure to trim any fat you can see off meats before cooking. The best ways to cook your meat include grilling and broiling; this allows fat to run off the meat rather than soak into it. When cooking your vegetables, it is better to steam or saute them, as this holds more of the nutrients inside. Reduce the amount of sauces and gravies you use and replace them with seasonings. Finally, eat at home as much as possible so you know how your food is prepared.
Things You'll Need
- Soluble fiber
- Olive oil
- Plant sterols
- Plant stanols
- Orange juice
