Cholesterol is a type of fat in the body that is much maligned as a being a bad substance. If you are unfamiliar with cholesterol, it gets released naturally in the liver and it actually helps to release hormones and form cells. The problem comes in when your cholesterol becomes elevated due to poor lifestyle habits or heredity. This can lead to the formation of arterial plaque which can cause heart disease, strokes and heart attacks. To treat high cholesterol, there are several approaches that you can take that involve your diet.
Step 1
Curb the calories. If you are overweight or obese, your risk for developing a chronic condition becomes elevated. This includes high cholesterol levels. According to the National Heart, Lung and Blood Institute, losing weight can help lower your LDL cholesterol, which is your bad kind. To lose 1 lb. of weight every week, reduce your daily intake by 500 calories.
Step 2
Eat fish instead of beef. Omega-3 fatty acids are polyunsaturated fats that the body cannot create on its own but they are vital for existence. According to the University of Maryland Medical Center, eating this type of fat can help lower your cholesterol levels. Cold water fish is high in Omega-3 fats, such as salmon, tuna, herring, mackerel, halibut and sardines.
Step 3
Eat nuts for a snack. In similar fashion to fish, nuts are high in polyunsaturated fats which can help lower your cholesterol levels. Instead of eating a bag of chips for a midday snack, munch on a handful of almonds, cashews, walnuts, pistachios or a combination of all of these. You can also chop them up and add them to your salads.
Step 4
Prepare sauted vegetables with olive oil. Olive oil is high in monounsaturated fat, which is another healthy variety. Incorporate this oil into your daily diet by making salad dressing, using it to saute vegetables or just simply drizzle it across steamed vegetables. The U.S. Food and Drug Administration recommends you get 2 tbsp. of olive oil a day to lower your risk of coronary heart disease.
Step 5
Cut back on your unhealthy fat intake. Being that you are adding so many good fats into your diet, you should also eliminate the bad fats. This includes deep fried foods, whole fat dairy products, processed meats, commercial baked goods and any foods that have hydrogenated oils in them.
Step 6
Eat foods with soluble fiber. Fiber comes in soluble and insoluble forms. According to the Mayo Clinic, eating 10 grams of soluble fiber a day can help block the absorption of cholesterol in your stomach. You can get soluble fiber from pears, apples, beans, prunes, psyllium and oat bran.
