Over 102 million Americans 20 or older have total cholesterol levels of 200 mg/dL or higher, with about 35 million having levels 240 mg/dL or higher, according to the Centers for Disease Control and Prevention. Healthy total cholesterol levels should be less than 200 mg/dL, states the American Heart Association. Higher cholesterol levels increase your risk of cardiovascular problems such as heart attacks and stroke. A few dietary changes can cut cholesterol and protect your health.
Eat Fruits and Vegetables Daily
Fruits and vegetables are loaded with nutrients and fiber that help to lower cholesterol. Antioxidants found in fruits and vegetables prevent cholesterol oxidation, according to the authors of "Prescription for Drug Alternatives." As they point out, oxidized cholesterol triggers inflammation and plaque buildup along the walls of blood vessels, reducing blood flow and damaging arteries. Eat at least two cups of fruit and 2 ½ cups of vegetables each day.
Eat More Whole Grains
Foods with soluble fiber such as barley, oats, beans, fruits and vegetables inhibit the absorption of cholesterol from the intestines into the bloodstream, states "Prescription for Drug Alternatives." The less cholesterol your body absorbs, the lower your levels will be. Some fibrous foods such as oatmeal can effectively lower LDL or bad cholesterol while maintaining HDL or good cholesterol levels. Instead of having bacon and eggs for breakfast, which will increase bad cholesterol levels, savor a bowl of oatmeal with some blueberries instead. Switch to whole wheat pasta and brown rice instead of white pasta and rice, and use whole-grain bread for sandwiches and dinner rolls.
Add Fish to Your Diet
Fatty fish such as salmon, tuna, herring and sardines are rich sources of omega-3 essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats help to lower total cholesterol levels and improve the balance of HDL to LDL cholesterol, according to "Prescription for Drug Alternatives." The American Heart Association recommends eating fish at least twice a week. Bake, broil, grill or boil the fish instead of breading and frying it.
Sprinkle on Flaxseeds or Walnuts
Flaxseeds and walnuts are rich sources of an omega-3 essential fatty acid called alpha-linolenic acid (ALA). According to the University of Maryland Medical Center, a diet containing ALA helps to increase good cholesterol levels and reduce high cholesterol levels and triglycerides in people with these conditions. Add flaxseeds to cereal, yogurt or into sauces. Walnuts are tasty on their own or in cakes, breads and even soups.
References
- Centers for Disease Control and Prevention: September is National Cholesterol Education Month
- American Heart Association: What Your Cholesterol Levels Mean
- "Prescription for Drug Alternatives"; James F. Balch, Mark Stengler, Robin Young Balch; 2008
- University of Michigan Health Systems: Healing Foods Pyramid
- University of Maryland Medical Center: Alpha-linolenic Acid
