Cholesterol is composed of high-density lipoprotein (HDL), the "good" kind, and low-density lipoprotein (LDL), the "bad" kind. It is produced naturally in the liver and the body needs it for the formation of cells and release of various hormones. But when your cholesterol levels become elevated, your arteries can develop a fatty substance called "plaque" which increases your risk of suffering a stroke or heart attack. Lower your cholesterol by following a good diet plan.
Step 1
Lower your intake of cholesterol containing foods. A good diet for high cholesterol should be free of foods that are naturally or artificially high in cholesterol and saturated fat. Examples of these are whole eggs, whole-fat dairy products, red meat, processed meats and the skins of poultry.
Step 2
Be aware of trans fats. Trans fatty acids are created through the process of hydrogenation. Basically, liquid oils are turned solid to give a product a longer shelf life. Although many companies have done away with trans fats, labels can claim they are trans fat free if they have .5 g or less per serving. This may not seem like much, but it can add up if you eat high amounts of these foods. To be on the safe side, avoid these foods altogether. You will know if they have trans fatty acids in them if you see the words "hydrogenated" of "partially hydrogenated oils" in the ingredient labels.
Step 3
Incorporate fish into your diet. Omega-3 fatty acids are a type of polyunsaturated fat that your body needs for survival but cannot produce naturally. According to the University of Maryland Medical Center, omega-3 fatty acids can help lower cholesterol levels. You can find this in cold water fish like salmon, tuna, halibut, mackerel and herring.
Step 4
Eat more nuts and olives. Nuts and olives are high in monounsaturated fat which is another form of beneficial fat for your cholesterol levels. Have nuts for snacks instead of empty calories like chips and pretzels. Incorporate them into your salads along with chopped up olives or olive oil. Snack on some avocado slices as they are high in monounsaturated fats as well.
Step 5
Increase your fiber intake. Fiber comes in the form of soluble and insoluble. According to the Mayo Clinic, eating 10 g of soluble fiber a day can help lower your LDL cholesterol levels. Foods high in soluble fiber include beans, pears, oat bran, prunes and apples.
