If you have high cholesterol, a simple switch in diet can help you avoid long-term health problems. High levels of cholesterol tend to cluster in your blood and restrict blood flow, which can lead to heart disease. A normal diet for high cholesterol consists of foods that are low in cholesterol themselves and that actively attack existing cholesterol deposits, including grains, nuts, fruits and vegetables.
Definitions
The American Heart Association issues guidelines for what your cholesterol levels should be. Anything over 200 milligrams per deciliter of blood, or mg/dL, constitutes "high cholesterol." The AHA also suggests that you keep your HDL cholesterol above 60 mg/dL and your LDL cholesterol below 100 mg/dL. HDL cholesterol, or high-density lipoprotein cholesterol, is known as the "good" cholesterol as it helps to prevent the "bad" low-density lipoprotein, LDL, cholesterol from attaching to your artery walls.
Reduced Intake
While your body produces a certain amount of cholesterol, most of the cholesterol in your bloodstream is usually the result of a diet rich in high-cholesterol foods such as animal products. Red meat, whole-fat dairy and eggs are all rich in cholesterol, and reducing your intake of these types of foods is an important step in lowering your overall cholesterol.
Fibrous Foods
Most diets for individuals with high cholesterol will include a large dose of fibrous foods such as oats, nuts, fruits and vegetables. Fiber works to lower cholesterol by sweeping through the body and dragging out toxins such as cholesterol deposits. Nuts such as peanuts, walnuts, hazelnuts and almonds are high in fiber and can help lower cholesterol by up to 5 percent. Fruits and vegetables such as grapes, apples, strawberries, citrus fruits, avocados and artichokes are high in cholesterol, and a bowl of oatmeal can contain as much as 2g of soluble fiber. The Mayo Clinic recommends you get 5g to 10g of soluble fiber per day.
Omega-3 Fatty Acids
Fatty fish have high levels of omega-3 fatty acids, which have been proved to help to lower both cholesterol and triglyceride levels. The AHA recommends you eat 2 or more servings per week of fatty fish such as salmon, mackerel, lake trout, halibut and tuna.
Food Substitutions
A helpful way to work lower-cholesterol foods into your diet is to use them as substitutes for higher-cholesterol options. For example, while fish are effective cholesterol fighters due to their omega-3 fatty acid levels, they are also a rich source of protein that you can eat in place of higher-cholesterol options such as red meat. Instead of butter, you can use olive oil to saute your vegetables, as olive oil is rich in heart-healthy antioxidants. The Food and Drug Administration recommends getting 23g of olive oil daily to help fight cholesterol.
