Low-density lipoprotein, or LDL, cholesterol can build up in arteries, leading in part to blockages that can, in turn, lead to heart attacks. It is widely considered a "major risk factor for heart disease," according to MayoClinic.com. On the other hand, high-density lipoprotein, or HDL, cholesterol is believed to lower the risk of heart disease. The primary goal of your cholesterol management plan should be to raise your HDL cholesterol relative to your LDL cholesterol. MayoClinic.com says you should ideally keep your blood LDL cholesterol level below 129 mg/dL--and below 100 mg/dL if you are at risk for heart disease--and your blood HDL cholesterol level above 60 mg/dL. You can modify your diet in several ways to bring your cholesterols to these desirable levels.
Step 1
Eat fish two to three times per week to increase your consumption of Omega-3 fatty acids, which will raise your HDL to LDL ratio. According to Harvard University Health Services, these meals should consist of fatty fish, such as salmon, tuna, bluefish, sardines, herring or halibut.
Step 2
Consume fewer than 15 grams of saturated fat per day. Choose nonfat dairy products and avoid high-fat meats and desserts whenever possible.
Step 3
Consume 25 to 35 grams of soluble and dietary fiber per day. A high-fiber diet promotes the excretion of excess LDL cholesterol, which will raise your HDL to LDL ratio. Whole grains, fruits, vegetables and beans are good sources of natural fiber.
Step 4
Add soy products, such as tempeh, soy beans, soy nuts, soy milk and tofu to your diet. Soy contains isoflavones, which lower your LDL cholesterol and thus raise the ratio of HDL to LDL.
Step 5
Choose snack foods with labels that indicate "no trans fats" and avoid processed foods. Trans fats are particularly harmful to your arteries and will diminish your HDL to LDL ratio.
Tips and Warnings
- You might be tempted to monitor your consumption of dietary cholesterol, and that's not a bad thing; but intake of dietary cholesterol does not significantly raise your blood cholesterol levels.
- While the oils from vegetables and fish will raise your HDL cholesterol levels, they are still very high in calories. Overconsumption of such oils will result in weight gain, so you should limit your total fat consumption to 50 to 60 g per day.
