Cholesterol is a type of fat that runs through the blood and is produced naturally in the liver. Its main job in the body is to help form cells and promote hormone function. When cholesterol levels become elevated, the walls of your arteries can form a waxy substance called "plaque." This can restrict blood flow and increase your risk of having a stroke or heart attack. Making some dietary adjustments is an efficient way to lower your cholesterol and it can be done by following a few tips.
Step 1
Cut back on your calories. Being overweight or obese is a risk factor for high cholesterol. If you are over your ideal weight and your cholesterol is high, cut back on your overall daily calories to get down to your normal range. To lose 1 lb. of weight, you need to burn 3,500 calories. You can lose 1 lb. a week if you reduce your daily intake by 500 calories.
Step 2
Eat more soluble fiber. Fiber comes in the form of soluble and insoluble. Soluble fiber absorbs in water and according to the experts at the Mayo Clinic, it can help block the absorption of cholesterol in your intestines. Aim for 10 grams of soluble fiber a day. It can be found in oat bran, oatmeal, steel cut oats, beans, apples and pears.
Step 3
Eat fish for dinner. Cold water fish has Omega-3 fatty acids which are healthy fats that the body is incapable of producing on its own. According to the Harvard School of Public Health, eating this type of fish two to three times a week can help lower your cholesterol levels. Examples of these fish include salmon, mackerel, herring, lake trout, tuna and sardines.
Step 4
Eat nuts instead of a bag of cheese puffs. Nuts are high in polyunsaturated fats, which can also help to lower cholesterol. Have half a handful of nuts for a snack or chop them up and put them in with your oatmeal or salad. Examples of nuts that are high in polyunsaturated fats are almonds, pecans, walnuts and pistachios.
Step 5
Have 2 tbsp. of olive oil a day. Olive oil is a type of monounsaturated fat that according to the U.S. Food and Drug Administration can be beneficial to your cholesterol levels. To get the benefits of this oil, use it in your salads, use it to cook with or drizzle it over some steamed vegetables. Extra virgin olive oil is the most concentrated form and least processed.
Step 6
Eliminate the saturated and trans fats in your diet. Stay away from whole-fat dairy products, deep fried foods, red meat, processed meats, eggs and commercial baked goods. They are all high in saturated fat, trans fat, cholesterol or a combination of all three. Eat low-fat and lean versions of these and make sure to not eat any food that has partially or fully hydrogenated oils in the ingredient label.
