Lower your cholesterol levels to reduce the risk of cardiovascular disease. High levels of the waxy cholesterol promote the deposit of plaque in blood vessels and can lead to heart attack or stroke, according to MayoClinic.com. The National Cholesterol Education Program recommends lowering cholesterol by making changes in diet, weight and physical activity. If these changes do not lower cholesterol levels enough, dietary supplements or medications may be needed.
Reduce Total Fat Intake
Reduce total fat, and especially saturated fat in the diet. Eliminate fat used as a seasoning and in cooking. Replace high-fat foods with low-fat alternatives. For instance, choose fish, poultry or lean cuts of pork or beef. Trim fat from beef and pork and remove the skin from poultry.
Reduce Saturated and Trans-Fat Intake
Foods with partially hydrogenated oils listed among the first three ingredients usually contain large amounts of trans-fatty acids and some saturated fat, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition." Sources of these fats include margarine, imitation cheese, cakes, pastry, meats and dairy products, snack chips, peanut butter and deep-fried foods.
Reduce Cholesterol Intake
Eat less fat from meat, eggs and milk products to help lower dietary cholesterol intake. For a strict low cholesterol diet, avoid egg yolks and try egg substitutes. But for most healthy people, limiting saturated fat lowers cholesterol more effectively than limiting cholesterol intake, according to the authors of "Understanding Nutrition."
Balance Omega-3 and Omega-6 Intake
To attain the appropriate balance between omega-3 and omega-6 fatty acids, most people need to eat less meat and more fish. Hens fed flax seed produce eggs rich in omega-3 fatty acids. Improve the omega-3 to omega-6 ratio by including an occasional enriched egg in the diet.
Select Lean Meats and Nonfat Milks
Select very lean and lean meats and low fat or non-fat dairy products. Although meats, milk and cheese contain saturated fat and cholesterol, they also provide needed protein, vitamins and minerals. Include these products in a healthy diet by making lean and nonfat selections.
Eat Plenty of Vegetables, Fruits and Grains
Choose vegetables, fruits, whole grains and legumes to reduce cholesterol and lower fat intake. A diet rich in fruits and vegetables supports health by increasing needed nutrients and providing phytochemicals that help defend against heart disease.
Use Fats and Oils Sparingly
Use fats and oils in moderation. Butter, margarine, salad dressings and mayonnaise offer little nourishment for the amount of fat they contain. Switch to using monounsaturated cooking oil, and use it sparingly.
Look for Invisible Fat
Invisible fat hides in foods such as nuts, cheese and olives. Fried foods such as chips, French fries, wontons and fried fish and most baked goods such as pie crust, pastries, crackers, biscuits, and cakes contain high fat content. Read food labels carefully.
Lose Weight if Overweight
Losing weight lowers LDL or bad, cholesterol and total cholesterol levels. As an added bonus, losing weight also raises HDL or good cholesterol and lowers triglyceride levels. Losing weight moves all four cholesterol numbers, total, HDL, LDL, and triglycerides, in the right direction.
Increase Physical Activity
Lower LDL or bad cholesterol and raise HDL or good cholesterol levels with physical activity. Regular exercise also helps manage weight so it provides an additional cholesterol-lowering benefit. Stay physically active on most or all days for at least 30 minutes to help lower cholesterol levels.
References
- MayoClinic.com: High Cholesterol: Definition
- MayoClinic.com: Top 5 Lifestyle Changes to Reduce Cholesterol
- National Cholesterol Education Program: Cholesterol: What You Need to Know
- "Understanding Nutrition, Ninth Edition", Eleanor Noss Whitney and Sharon Rady Rolfes (2002)
