Cholesterol is made up of low-density lipoproteins, or LDLs, and high-density lipoproteins, or HDLs. LDLs carry cholesterol from the liver to the rest of the body. During transport, cells from different body tissues latch on to the LDLs and absorb the cholesterol. HDLs help regulate your cholesterol by absorbing the fat and cholesterol from the LDLs, as well as keeping your arterial walls free from buildup. If your LDL level is too high, fat builds up on the walls of your arteries, and over time, this turns into plaque. A healthy diet helps reduce your cholesterol and risks for heart disease and stroke.
Step 1
Eat healthy fats. Monounsaturated and polyunsaturated fats are found in almonds, walnuts, hazelnuts, pumpkin seeds, flaxseed, flax oil and olive oil. These healthy fats improve total cholesterol levels by reducing LDL and increasing HDL. Keep healthy fat intake at around 30 percent of your day's worth of calories.
Step 2
Eat lean protein, such as skinless poultry and fish. Avoid fatty cuts of red meat, pork, duck and lamb. These meats are high in saturated fat, which the American Heart Association says increases your cholesterol as well as your risk for heart disease and stroke.
Step 3
Eat more fiber, which is naturally found in many fruits and vegetables. The highest fiber-containing fruits are blackberries, blueberries, pears, raspberries, strawberries and apples. The highest fiber-containing vegetables are broccoli, peas, corn, spinach and yams. Recommended daily fiber intake is 25 to 30 g a day for adults. Soluble and insoluble fiber helps lower cholesterol and regulates your bowels.
Tips and Warnings
- Use a notebook to track your intake of fats and fiber to ensure you are eating the recommended amounts.
- Consult a doctor before beginning any new diet regimen.
