Heart disease is the No. 1 killer of both men and women in the United States, according to the American Heart Association. High blood cholesterol levels increase your risk of coronary heart disease. Making changes to your diet and lifestyle may help lower your blood cholesterol and decrease your risk of developing heart disease.
Limit Saturated Fat Intake
A diet high in saturated fat contributes to your elevated blood cholesterol levels. The American Heart Association recommends you limit your saturated fat intake to less than 7 percent of total calories. Animal meats and fats are the primary sources of saturated fat in the diet. To limit your intake, eat no more than 6 oz. of red meat a week, avoid all fried foods, use low-fat and fat-free dairy foods and instead of butter use a soft margarines or oil, says the University of Tennessee Medical Center.
Eat Food High in Soluble Fiber
Soluble fiber prevents your body from absorbing cholesterol and entering the bloodstream, according to MayoClinic.com. To improve your high blood cholesterol levels, you need to eat about 10g of soluble fiber a day. Food sources of soluble fiber include oatmeal, oat bran, pears, apples, barley, kidney beans and prunes. One-half cup of oatmeal contains 2g of soluble fiber.
Include Nuts in Your Diet
Nuts rich in polyunsaturated fats reduce your blood cholesterol levels, according to MayoClinic.com. The U.S. Food and Drug Administration recommends a handful of nuts a day to reduce your risk of heart disease. Good nuts to choose from include walnuts, almonds, pistachio nuts, pecans and hazelnuts. To prevent weight gain, the high-calorie nuts should replace foods high in saturated fat. For example instead of snacking on a slice of cheese, have a handful of walnuts.
Add Sterols and Stanols
Sterols and stanols are substances found in plants that prevent the absorption of cholesterol. Some foods have been fortified with these plant sterols and stanols. The University of Tennessee Medical Center suggests you add 2 to 3 tbsp. of fortified margarines to your diet to help lower your cholesterol level. Other foods with plant sterols and stanols include orange juice and yogurt.
