There are two types of cholesterol: low-density lipoprotein (LDL), the "bad" cholesterol; and high-density lipoprotein (HDL), the "good" cholesterol. LDL, which builds up in the arteries, should measure no more than 100 milligrams per deciliter (mg/dL). Total cholesterol numbers should ideally be below 200 mg/dL. The primary risk factors for high blood cholesterol include genetics and a diet high in calories, saturated fats and high-cholesterol foods. Dietary means of lowering blood cholesterol can play a significant role in reducing the risk for heart disease.
Step 1
Substitute low-saturated foods such as chicken, fish, skim milk and nonfat yogurt for steak, sausage, whole milk and ice cream. Large amounts of saturated fats found in meats and dairy products increase cholesterol levels more than other forms. "The Merck Manual Home Edition" notes that saturated fat should provide no more than 7 to 10 percent of your total calories each day.
Step 2
Get plenty of vitamin C. According to "Total Nutrition: The Only Guide You'll Ever Need," eating vitamin C-rich foods may play an important role in lowering cholesterol. Citrus fruits, tomatoes, strawberries and broccoli contain adequate amounts of antioxidants including vitamin C.
Step 3
Increase your consumption of foods containing soluble fiber such as oat bran. "Total Nutrition: The Only Guide You'll Ever Need" notes that for individuals with very high levels of LDL, 3 scoops of psyllium can lower cholesterol levels by 9 percent. Also, eating more fiber can only decrease cholesterol levels if there is a simultaneous reduction in fat intake.
Step 4
Limit heavy alcohol consumption. While alcohol contains no fats or cholesterol and small amounts may positively alter HDL levels, heavy consumption stimulates the production of LDL and decreases HDL. The Mayo Clinic recommends "no more than one drink a day for women and one to two drinks a day for men."
Tips and Warnings
- Cholesterol-lowering drugs may be added to dietary therapy for those who do not achieve adequate cholesterol lowering in 6 to 8 months. In addition to dietary changes, lowered cholesterol can be achieved through regular exercise.
- The addition of fiber must be gradual; abruptly adding large amounts of fiber can cause gastrointestinal upset.
References
- "Total Nutrition: The Only Guide You'll Ever Need"; Victor Herbert, Gesell J. Subak-Sharpe; 1995
- Mayo Clinic: High Cholesterol
- "The Merck Manual Home Edition": Cholesterol
