Cholesterol is a type of fat in the body that gets released naturally from the liver. Its main functions are to release hormones and form cells. When your cholesterol levels become elevated, plaque can form in your arteries and restrict your blood flow. This can increase your risk of suffering a heart attack. If you have been diagnosed with high cholesterol, adjust your diet to lower your levels.
Step 1
Lower your cholesterol intake by avoiding foods that are high in saturated fat and cholesterol. According to the American Heart Association, you should keep your daily intake to 300mg a day, or 200mg a day if you have heart disease. Foods that are high in cholesterol and saturated fats include egg yolks, whole-fat dairy products, processed meats, shellfish and poultry with skins.
Step 2
Eat more soluble fiber. Fiber comes in various forms. Soluble fiber can be absorbed in water. According to the Cleveland Clinic, eating 10g or more a day of this type of fiber can help lower your cholesterol levels. You can find soluble fiber in oat bran, prunes, beans, barley and apples.
Step 3
Avoid trans-fatty acids. Hydrogenation is a process where a liquid oil is heated to the point where it becomes solid. The resulting trans fats can increase your cholesterol levels. Inspect ingredient labels for hydrogenated or partially-hydrogenated oils and avoid these foods.
Step 4
Add olive oil into your diet. Olive oil is a type of polyunsaturated fat. According to the Mayo Clinic, olive oil has a blend of powerful antioxidants that can help lower your LDL cholesterol, which is your bad cholesterol. Top your salads with 1 tbsp. of olive oil, saute vegetables in it or dip bread in olive oil with dinner.
Step 5
Eat more fortified foods. According to the International Food Information Council, foods that are fortified with plant sterols and stanols can help improve your cholesterol levels. You can find these foods in the form of yogurt, margarine, cereal and orange juice.
