High cholesterol is determined by a blood test. Desirable total cholesterol levels are less than 200 mg/dL. This includes low-density lipoprotein, LDL, which is the "bad" cholesterol, and high-density lipoprotein, HDL, which is the "good" cholesterol. According to the American Heart Association, high levels of bad cholesterol can build up on artery walls and form plaque, which narrows the artery walls and could lead to a heart attack or stroke. If you have high cholesterol, it's important to eat a healthy diet, exercise and maintain a healthy weight. By changing your eating habits you can lower your cholesterol.
Step 1
Eat five to nine servings of fresh fruits and vegetables a day to lower cholesterol. One serving of fruit is one medium piece of fruit. One serving of vegetables is 1/2 cup of vegetables or 1 cup of leafy greens.
Step 2
Eat quinoa, brown rice and oatmeal weekly. Whole grains contain fiber, which helps lower bad cholesterol.
Step 3
Consume at least 25 g of fiber a day. Fiber is found in fruits, vegetables and whole grains. Fiber is found in two forms: soluble or insoluble. Soluble fiber dissolves in water and is found in fruits, vegetables and legumes. Insoluble fiber can't be digested and is the roughage we eat.
Step 4
Include 3 cups of legumes in your weekly meal plan. According to "Personal Nutrition," you should eat 3 cups of legumes every week. Examples of legumes include black beans, kidney beans and garbanzo beans.
Step 5
Consume heart-healthy fats to lower cholesterol. These include nuts, seeds, nut butters, olive oil and avocados. Reduce the amount of saturated fats in your diet to 10 percent or less of your total calories. Saturated fats include fatty meats, butter and cheese. Eat low-fat varieties. Avoid trans fats hiding in your food as partially hydrogenated oils, which are commonly found in bakery items and fried foods.
Tips and Warnings
- Limit cholesterol in your daily diet to 300 mg. Broil, bake, steam and stir fry your foods. Don't use heavy cream or sauces. Use salt in moderation.
References
- American Heart Association: Eat a Heart-Healthy Diet
- Personal Nutrition; Marie A. Boyle and Sara Long; 2007
- Health Magazine: Cholesterol and Diet
