If you have high cholesterol, your parents may be partially to blame for your condition. Cholesterol comes from two sources: your body and your diet. The cholesterol produced by your body is likely determined by the genes you have inherited and is out of your control. However, you can control the cholesterol you consume as part of your diet. A high cholesterol level puts you at increased risk for heart attack or stroke. Some simple dietary changes may help you start the process of lowering your levels.
Eat Soluble Fiber
Consuming foods containing soluble fiber such as oatmeal, apples, pears and prunes reduces LDL, low-density lipoproteins, or "bad" cholesterol. Soluble fiber decreases the absorption of cholesterol into the blood stream, according to MayoClinic.com. For the maximum benefit, aim for 5 to 10 g of soluble fiber per day.
Eat a Handful of Nuts
Consuming a handful of nuts each day, or the equivalent of 1.5 oz., may help to reduce cholesterol levels. Nuts such as almonds, walnuts and pistachios provide polyunsaturated fats which may also help to reduce your risk of heart disease. Just remember that nuts are high in calories and consuming too many can lead to weight gain.
Olive Oil
Olive oil benefits your body by lowering LDL, or "bad" cholesterol and raising HDL, or "good" cholesterol. A maximum serving of 2 tbsp. per day should replace other oils in your diet.
Avoid Saturated and Trans Fats
Saturated fats, like those found in meats, full-fat dairy products, and butter, lard and shortening, are known causes of increased cholesterol. Try to use liquid vegetable oils such as canola, sunflower and safflower instead. Trans fats often found in baked goods and fried foods increase LDL levels and lower HDL levels. Several states have instituted trans fats bans to decrease the use of these chemicals.
Egg Whites
All of the cholesterol in an egg is located in the yolk. One large egg yolk contains about 213 mg of cholesterol -- 70 percent of the 300 mg maximum amount you should consume each day. Since egg whites contain no cholesterol, you can substitute egg whites for the yolk portion to decrease cholesterol intake.
Fish
Consuming fish high in omega-3-fats, such as salmon, two or three times a week can raise HDL levels, according to Harvard University. Fish high in omega-3-fats also help to lower LDL and reduce triglycerides in the bloodstream. Fish oil supplements are also available and may be a topic of discussion between you and your doctor.
Soy
Consuming products made from soy, such as soy milk and tofu, may help to lower cholesterol. The American Heart Association does not endorse soy to lower your cholesterol levels, but replacing high-fat meats with soy may help.
References
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- Harvard Heart Letter: 11 Foods That Lower Cholesterol
- American Heart Association: Cooking for Lower Cholesterol
- National Heart Lung and Blood Institute: High Blood Cholesterol: What You Need To Know
- MayoClinic.com: Eggs: Are They Good or Bad For My Cholesterol?
