Cholesterol is an important substance for the body. One of its main functions is to aid in the formation and function of cells and hormones. But when cholesterol levels become too high, a fatty substance called plaque can form on the walls of the arteries and constrict blood flow. This, in turn, can lead to heart disease and possibly a heart attack. One of the ways to lower cholesterol is by following a good diet.
Step 1
Give up high fat and high cholesterol foods. Cholesterol can be found in high amounts in certain foods. To help lower your levels, the Mayo Clinic recommends you keep your daily cholesterol level to 300mg or less or 200mg or less if you have heart disease. Foods that are high in cholesterol and saturated fat include veal, bacon, lamb, cream, red meat, sausage, pepperoni and high-fat dairy products.
Step 2
Read your ingredient labels. When you buy packaged foods such as crackers, cupcakes and cookies, make sure to read the ingredient labels closely. If you see the words "hydrogenated" or "partially hydrogenated" anywhere, do not eat it. These are trans fats that can increase your cholesterol.
Step 3
Watch your intake of eggs. The American Heart Association endorses a diet called Therapeutic Lifestyle Changes, which was designed specifically to lower cholesterol. Eggs are a high-cholesterol food that is mentioned on this diet. Keep your intake of egg yolks to two per week. Egg whites, on the other hand, can be eaten freely.
Step 4
Make sure to eat sufficient amounts of fiber. Fiber is a substance that cannot be absorbed in the stomach. One of its main benefits is it can lower cholesterol levels when you eat it. Foods that contain fiber include fruits, vegetables, whole grains and beans. The Mayo Clinic recommends that women get 21 to 25g of fiber a day and men get 30 to 38g a day.
Step 5
Use dietary supplements. Dietary supplements are not regulated by the FDA, so make sure to use them as directed and be mindful of any interactions they may cause with other medications. Examples of dietary supplements that can possibly help lower your cholesterol include garlic, blond psyllium, barley and artichoke.
Step 6
Keep your weight regulated. One of the biggest contributors to high cholesterol is being overweight or obese. To help lower your levels, restrict your calories to promote weight loss. If you already are at a normal weight, then maintain it. Reduce your daily intake by 500 calories to lose roughly 1 lb. a week.
