LDL cholesterol, better known as "bad cholesterol," is the cause of many serious problems, including coronary heart disease (CHD). While people with high numbers will usually need medication to get them started, diet changes are usually extremely effective in reducing cholesterol. Whether your doctor has recommended an overhaul of your diet or you are giving this a go on your own, several simple steps can help.
Step 1
Increase the amount of healthy (monounsaturated) fats in your diet. These can be found in vegetable products such as olive oil, avocado and flaxseed. Healthy fats increase your total HDL (good) cholesterol, which can help your body get rid of LDL cholesterol.
Step 2
Decrease the amount of animal (saturated) fats. Main sources of cholesterol are egg yolks, beef, pork and dairy products. Switch to lean meats and low-fat dairy items, but you should still reduce their consumption considerably. Once or twice a day is ideal.
Step 3
Aim for consuming 30 percent or fewer of your total calories from fat sources. Learning to read labels is important and will help you better understand what you are eating and what you should be avoiding.
Step 4
Increase the amount of fiber in your diet. Oatmeal and oat bran are especially helpful because they contain soluble fiber, which is easily and readily absorbed by your body. Other sources of fiber include kidney beans, dark green vegetables and barley.
Step 5
Add omega-3 fatty acids to your diet, which have been shown not only to lower bad cholesterol but also to raise good cholesterol. Even two servings a week can show significant results, according to the American Heart Association. Good sources of omega-3 fatty acids include salmon, herring and sardines.
Step 6
Have at least two meatless meals a week. Soy is a great replacement for animal protein, as it contains fiber and polyunsaturated fats, both essential to lowering cholesterol. Soy products can be bought at health food markets or you can try tofu or roasted soy seeds.
Tips and Warnings
- Aerobic exercise is essential to lower body fat, help you lose weight and reduce bad cholesterol. Aim for 30 minutes a day on most days of the week.
