Cholesterol plays an important role in your body from hormone production to the synthesis of important vitamins. However, too much cholesterol can cause plaque to develop in your blood vessels, resulting in a higher risk for heart disease. With many men following a diet that consists of foods high in cholesterol such as pizza, burgers and fried foods, cholesterol levels can quickly become a problem. The American Heart Association recommends that men keep their cholesterol levels below 200mg/dL. If your levels are higher than this, a change in diet may be needed to help get your cholesterol back under control.
Low Saturated Fat
Foods high in saturated fat and trans fat, such as fatty cuts of meat, fried foods and full-fat dairy products, are also often high in cholesterol. A diet low in saturated fat restricts these foods in exchange for healthier options such as leaner cuts of meat such as sirloin or loin, chicken, fish or plant-based proteins like soy.
High Fiber
A diet rich in fiber, especially soluble fiber, may also be recommended for men struggling with cholesterol. When consumed in your diet, soluble fiber mixes with liquids in your digestive tract to create a gel-like substance capable of blocking cholesterol from being absorbed into the bloodstream, making it capable of lowering your overall blood cholesterol, states the National Institute of Health. Foods high in soluble fiber include oats, beans, lentils, seeds, nuts, barley and some fruits and vegetables as well.
Unsaturated Fat
A diet with more of a focus on monounsaturated and polyunsaturated fats may also help lower cholesterol levels, suggests the American Heart Association. Unsaturated fats should replace saturated fat food sources instead of adding more fat to your diet. Foods sources of unsaturated fats include walnuts, olive oil, peanut butter, pistachios, avocados, flax seed and fish.
Omega-3 Rich Diet
A diet rich in omega-3 fatty acids can also help men control their cholesterol levels, states MayoClinic.com. Omega-3s can be found in foods such as halibut, tuna, salmon, whole grains, fresh fruits and vegetables, olive oil and garlic. Not only can omega-3s help lower your cholesterol, but they can also lower inflammation and reduce your risks for chronic diseases including cancer, heart disease and arthritis, states the University of Maryland Medical Center.
