A high cholesterol level puts you at risk for heart disease, heart attack and stroke. To manage your health and prevent serious disease you need to take steps to lower your cholesterol. While genetics and other factors may not be within your control, adopting a healthier lifestyle is. Regular exercise and a healthy diet can help bring your cholesterol levels down. While it may take some work in the beginning, learning to eat to lower your cholesterol will pay off.
Identification
Cholesterol is a waxy substance that is produced by the body and found in many foods. Having some cholesterol in your body and consuming some fat is healthy and necessary for your body to function normally. However, there are some foods that are healthier then others. Some will make your cholesterol levels rise and others will help bring the numbers down.
Considerations
Cholesterol is found in animal products, eggs and whole dairy products, and some low fat or fat-free dairy products. The American Heart Association says that you should limit your food cholesterol intake to less than 300 mg per day. Foods high in cholesterol include beef, veal, lamb, pork, fatty poultry, butter, cream, milk, cheeses, and other whole and low- fat dairy products. Other foods to cut back on include coconut oil, palm oil and cocoa butter.
Benefits
The American Dietetic Association states that, "When it comes to LDL, the 'bad' cholesterol, your food choices are key. A heart-healthy eating pattern---a diet that's high in soluble fiber with moderate amounts of unsaturated fats and low in saturated fat and cholesterol---can make a difference and can help reduce LDL levels.
Types of Fat
To lower your cholesterol you also need to watch your intake of fats. This especially includes saturated fats and trans fats because they help your body make more cholesterol. The American Heart Association recommends that "you keep your intake of total fat to between 25 percent and 35 percent, your saturated fat consumption to less than 7 percent and your intake of trans fat to less than 1 percent of your total daily calories." Any additional fat should come from sources of monounsaturated and polyunsaturated fats. This includes foods such as nuts, seeds, fish and vegetable oils, as these can all help to lower your cholesterol levels.
Cooking Light
When cooking, try to select lean meats and remove any visible fat. It is healthier to broil foods rather than pan fry them, and using a rack will allow excess fat to drain. Removing the skin from poultry before cooking and avoiding processed meats such as sausage, bologna, salami and hot dogs will all help. In addition the American Dietetic Association says that a diet high in fiber also helps to reduce your cholesterol levels. Soluble fiber in oats and beans and insoluble fiber found in fruits, vegetables, fruits and grains are good. The fiber can bind to and carry excess cholesterol from your body. The recommended amount is 20 g to 40 g of fiber per day for adults.
Solution
Another way to use diet to lower your cholesterol is to include plenty of fruits and vegetables in your diet. Fish that is baked, broiled, grilled or boiled is a good choice. Cooking with vegetable sprays instead of oil or butter will help. Using liquid vegetable oils such as canola, safflower, sunflower, soybean, and olive are better choices. You should also make sure you are reading food labels as they list the amount and types of fat, cholesterol and fiber per serving. Reading labels will help you to make better choices.
