According to the American Heart Association, approximately 102 million American adults suffers from high cholesterol, which is a reading of 200 ml/dL. Cholesterol is not all bad, however. There are two types, referred to as LDL and HDL. HDL is the "good" cholesterol that keeps your arteries from becoming clogged by LDL, or "bad" cholesterol. When you get a cholesterol test, the reading measures both of these forms of cholesterol. Among other things, low levels of HDL and high levels of LDL are associated with heart disease. You can help lower your LDL cholesterol level through medication, exercise and making changes to your diet.
Mono- and Polyunsaturated Fats
According to MayoClinic.com, a diet which includes monounsaturated fats and polyunsaturated fats, the two kinds of unsaturated fats, instead of trans fats or saturated fats is a healthier choice for everyone and particularly for people who suffer from high cholesterol. Monounsaturated fats are found in nuts like walnuts and cashews and oils such as olive and peanut oil. Polyunsaturated fats are also found in many oils including peanut, olive and safflower oil, fish such as salmon and trout, walnuts and sunflower seeds. Additionally, eating just a handful of nuts every day can potentially lower your risk of heart disease, according to the Food and Drug Administration.
Fiber-Rich Foods
Fiber includes both soluble and insoluble fiber. It is the part of food that your body cannot digest. Soluble fiber may help to lower your LDL cholesterol level, while insoluble fiber aids in the digestive process and bowel movements. Some whole grains, such as oatmeal, fruits, such as oranges and strawberries, and vegetables like peas are good sources of soluble fiber. Insoluble fiber is found in foods such as whole-wheat bread, Brussels sprouts and turnips. According to the American Heart Association, you should include both types of fiber for a heart-healthy diet.
Fish
Limiting the amount of saturated fat in your diet is crucial if you have high cholesterol. Fish is lower in saturated fat than red meats and is high in omega-3 fatty acids. Omega-3 acids are important components of a healthy diet, as they help to reduce your blood pressure and lower your risk of developing blood clots. According to the University of Maryland Medical Center, eating foods rich in omega-3 acids may increase your level of HDL, or "good" cholesterol and help to reduce your overall risk of heart disease. You should aim to eat two servings of fish every week. Fish that have a particularly high omega-3 content include mackerel, albacore tuna and salmon.
