If you have recently been diagnosed with high or borderline-high cholesterol, you may not need to resort to medication to keep yourself healthy. What you eat--or what you don't eat, in some cases--can play a large role in keeping your cholesterol levels in check. Make some adjustments to your diet and your heart will thank you.
Step 1
Eat nuts. The U.S. Food and Drug Administration (FDA) says that eating one handful (or about 1.5 oz.) of most types of nuts may help reduce your risk of developing heart disease. This is because nuts, such as walnuts and almonds, are cholesterol-free, plus they are full of nutrients, such as polyunsaturated fatty acids, which are known to lower cholesterol and maintain healthy, elastic blood vessels. Since nuts are high in calories, it is wise to use them as a supplement rather than a meal. For example, consider using them as a salad topping or eat them as a snack.
Step 2
Add more fish to your meals. The American Heart Association (AHA) recommends eating at least two servings of baked or grilled fatty fish each week. This is because fatty fish (sardines, albacore tuna, sardines, herring and salmon,) are full of Omega-3 fatty acids, which are known to reduce "bad" low-density lipoprotein (LDL) cholesterol, increase "good" high-density lipoprotein (HDL) cholesterol, reduce blood pressure, and lower the risk of blood clots. If you don't enjoy eating fish, you can get some of your daily Omega-3 fatty acids from foods, such as ground flaxseed and canola oil, say experts at the Mayo Clinic.
Step 3
Enjoy olive oil. Olive oil is full of antioxidants that can help reduce "bad" cholesterol levels and maintain your "good" cholesterol levels. Experts at the FDA recommend that you use about 2 tbsp. of olive oil each day in order to reap the most benefits. Try sautéing your vegetables in it, baste meat in it, or use it in combination with vinegar as a salad dressing. Experts at the AHA note that your heart will reap the benefits from using vegetable oils, such as olive oil and canola oil, in your daily diet, but recommends limiting the amount of margarine and margarine-like spreads that are made from them.
Step 4
Understand that some foods and drinks are now fortified with plant sterols or stanols, which are known to help block your body from absorbing "bad" cholesterol. Yogurt drinks, orange juice and margarines are often what you will find fortified with these substances. Experts at the Mayo Clinic say that, to get some results from plant sterols, you should get about 2 grams (about two sterol-fortified 8 oz. glasses of orange juice) each day.
Step 5
Know that oatmeal and foods, such as kidney beans, pears, apples and barley, contain soluble fiber, a nutrient which seems to reduce the amount of "bad" cholesterol absorbed into your intestines. Ten or more grams of soluble fiber each day (or about 1 1/2 cups of cooked oatmeal with some fiber-rich fruit on top) should decrease your total and "bad" cholesterol levels, say experts at the Mayo Clinic.
Step 6
Stay within your limits. To keep your "bad" cholesterol levels down, experts at the AHA recommend limiting your intake of fatty (untrimmed) meats, solid fats (partially-hydrogenated margarine, lard and shortening,) fried foods, whole fat dairy products, butter, cheese, egg yolks, high-fat processed meats (salami, hot dogs and sausage,) saturated oils (palm oil and coconut oil,) duck and goose meat that has been raised for market, and bakery goods made with saturated fats and egg yolks.
Tips and Warnings
- If your cholesterol levels are very high, your doctor may recommend that you combine cholesterol-lowering medication with a cholesterol-friendly diet. Take her advice.
- Speak to a registered dietitian who can offer you a meal plan according to your specific condition.
