Although the human body produces its own cholesterol, a buildup of cholesterol in the blood is generally the result of a high-fat, high-cholesterol diet. The bulk of your dietary cholesterol comes from animal products such as whole-fat dairy, eggs and red meat. You should be able to reduce your blood cholesterol levels if you can reduce your intake of cholesterol and also eat cholesterol-lowering foods such as grains, nuts, vegetables and healthy oils.
Recommended Cholesterol Levels
The American Heart Association recommends having a total cholesterol level of no more than 200 milligrams per deciliter of blood (mg/dL). Your LDL cholesterol should be no higher than 100 mg/dL, while your HDL cholesterol should optimally be over 60 mg/dL. These levels are particularly important if you have health problems such as diabetes or coronary disease in your family history.
Omega-3 Fatty Acids
Omega-3 fatty acids can help lower both your cholesterol and your triglyceride levels. Salmon, trout, mackerel, tuna, halibut and other fatty fish are rich sources of omega-3 fatty acids. To help lower your cholesterol, the AHA suggests you get at least 2 servings weekly of fatty fish.
Fibrous Foods
Fibrous foods help to sweep away cholesterol deposits and other toxins out of your system. The Mayo Clinic recommends getting 5 to 10 g of soluble fiber per day, and you can get up to 2 g in just one bowl of oatmeal. Nuts such as peanuts, almonds, walnuts and hazelnuts can help you reduce your cholesterol level up to 5 percent with just a handful per day. Vegetables and fruits such as avocados, artichokes, grapes, strawberries, apples and citrus fruits are also high in fiber.
Food Substitutions
A helpful way to transition to a low-cholesterol diet is to substitute healthy foods for those high in cholesterol. For example, olive oil is rich in heart-healthy antioxidants and monounsaturated fats and you can easily substitute it for high-fat, high-cholesterol foods such as butter or creamy salad dressings. In addition to having omega-3 fatty acids, fatty fish are also good sources of protein that you can substitute for higher-cholesterol options such as red meat. As a snack, you can eat fibrous fruits instead of processed desserts.
Effects
Eating a healthy, low-cholesterol diet should help you maintain acceptable blood cholesterol levels. However, if you have a history of heart or other health problems, or if other lifestyle factors such as a lack of exercise are contributing to poor health, a low-cholesterol diet may not be enough. You may want to work with a physician to develop a comprehensive health program.
