Cholesterol is a natural substance produced by the liver. Cholesterol is also introduced to the body by the food a person eats. High cholesterol can only be determined by a blood test because there are no signs and symptoms of the condition. The American Heart Association considers a measurement over 200 mg/DL as high cholesterol. Without a blood test the condition can go years undetected. According to an Oct. 9, 2009, article in the New York Times, nearly 50 percent of the adult population has high cholesterol levels. Eating the right types of food, and following a heart healthful diet can greatly reduce cholesterol levels.
Step 1
Eat less than 200 mg of cholesterol a day. Reduce the amount of high cholesterol foods in your diet. Eggs, dairy products and organ meats are generally higher in cholesterol. The Mayo Clinic recommends eating lean meats, drinking skim milk and using egg substitutes.
Step 2
Consume fresh fruits and vegetables--they don't contain cholesterol and are rich in fiber. Fiber naturally reduces levels of cholesterol in the body. Eat five servings of fruit and vegetables a day to meet the daily recommended requirements. Make fruit smoothies or combine fruit with yogurt or cottage cheese for a sweet treat.
Step 3
Stock up on whole grains. Look for bread, pasta and rice made of unrefined whole grains. The American Heart Association recommends whole grains because they contain fiber that lowers cholesterol. Including whole grains in your diet avoids overeating because whole grains give the body a sensation of being sated.
Step 4
Consume fish twice a week, suggests the American Heart Association. Choose fish such as salmon, tuna or herring. Include fish in your diet to increase your intake of omega-3 fatty acids, which decrease the risk of coronary artery disease. Fish has lower overall fat than meat or poultry.
Step 5
Combine dietary habits with physical exercise and weight loss. According to the Mayo Clinic, losing 5 to 10 lbs. can have a dramatic difference in blood cholesterol levels. Exercise for 30 minutes daily. Include a variety of activities in your calendar from gardening to walking the dog. Joining a swim class or triathlon training group also surrounds you with people who have the same nutritional goals.
