Cholesterol is a waxy fat naturally produced by the liver that is needed to help keep the body healthy, according to the American Heart Association. However, high blood cholesterol levels can increase a person's risk for heart disease. Diet and lifestyle changes can help reduce blood cholesterol. Consult with a physician before making changes to your diet.
Mediterranean Diet
The Mediterranean diet is a heart-healthy diet based on the eating and cooking practices of the people living along the Mediterranean Sea. People who follow the diet have a reduced risk of heart disease and cardiovascular death, according to MayoClinic.com. The mostly plant-based diet encourages the intake of high-fiber whole-grains, fruits, vegetables, legumes, nuts and seeds. The Mediterranean diet also emphasizes the use of olive oil. The antioxidants present in olive oil decrease LDL cholesterol and increase HDL cholesterol, according to MayoClinic.com. The diet also encourages high intakes of omega-3 rich fish, such as salmon and tuna. The omega-3 fatty acids in fish have also been shown to reduce cholesterol levels. People who follow the Mediterranean diet also limit their intake of red meat to only a few times a month and rarely use butter, decreasing their intake of saturated fat.
Therapeutic Lifestyle Changes Diet
The Therapeutic Lifestyle Changes diet was developed by the National Heart, Lung and Blood Association's National Cholesterol Education Program and has been endorsed by the American Heart Association. The diet is designed specifically to reduce blood cholesterol levels and heart disease risk. It limits the intake of saturated fat to less than 7 percent of total calories and cholesterol intake to 200 mg a day. To aid in cholesterol reduction, the diet recommends that people include 2 g of plant sterols and stanols a day. Plant sterols and stanols are found in fortified foods such as margarine, yogurt and orange juice. The diet also encourages 10 g of cholesterol-lowering soluble fiber a day. Food sources of soluble fiber include oatmeal, pears, barley and prunes. Total fat intake is limited to 25 to 35 percent of total calories, and higher amounts of monounsaturated fats, found in foods such as olive oil and canola oil, are encouraged.
Low-Cholesterol Diet
The low-cholesterol diet recommended by the Jackson/Siegelbaum Gastroenterology group suggests that people limit their intake of total fat, saturated fat, trans fat, cholesterol and sodium to decrease blood cholesterol level. It also recommends that people increase their fiber intake, especially the fiber in complex carbohydrates such as whole-wheat bread, brown rice and oatmeal. Calorie control for weight loss is also encouraged to help reduce cholesterol levels. Jackson/Siegelbaum also suggests that people limit their intake of high-fat, high-sodium fast food and prepared foods and instead make foods at home with fresh ingredients. Sugar is also discouraged, especially foods containing high amounts of high-fructose corn syrup. Too much sugar in the diet causes weight gain and increases in cholesterol, according to Jackson/Siegelbaum. The diet discourages the consumption of red meat because of its saturated fat content and encourages the consumption of omega-3 rich fish three or four times a week.
