Your liver already produces about as much cholesterol as your body will ever need to perform functions such as building cells and making some hormones, according to the Nemours Foundation. If you're a teen with high cholesterol, the extra cholesterol in your body may cause you to have health problems such as heart disease later in life. Fortunately, you can reduce your risk of having health problems in your adult years if you commit to a eating a cholesterol-lowering diet now.
Fiber
Foods that contain soluble fiber can help to reduce the amount of cholesterol that absorbs into your bloodstream, which can cause your cholesterol to go down. Eating just 5g to 10g of soluble fiber every day can do the trick, according to MayoClinic.com. An easy way to get in extra soluble fiber is to eat 1 ½ cups of oatmeal topped with bananas for breakfast each morning before school; this offers a whopping 10g or so of soluble fiber, according to MayoClinic.com. Other foods that can help you get in your daily soluble fiber are apples, barley, kidney beans and prunes.
Heart-Healthy Fats
Unsaturated fatty acids can help to lower your cholesterol level, according to the American Heart Association. Fatty fish such as mackerel, salmon, albacore tuna and sardines are high in unsaturated fatty acids known as omega 3s, but you add on unhealthy fats if you fry them, rather than bake or grill them, according to MayoClinic.com. Ask your doctor about fish oil capsules or omega 3 supplements as an alternative if you don't like the taste of fish. Nuts such as walnuts and almonds are rich in polyunsaturated fatty acids; the Food and Drug Administration recommends eating about one handful a day to reduce your chances of having heart problems. Also, olive oil, which contains both mono- and polyunsaturated fatty acids, is another cholesterol-reducing option, according to MayoClinic.com.
Fortified Foods
Plant sterols and stanols are substances that may help to lower your cholesterol if you consume enough of them, according to Harvard Health Publications. These substances absorb cholesterol from food to be sent out of the body rather than allowing the cholesterol to flow through your blood stream. If you look around at your grocery store, you may find many foods and drinks, such as orange juice and margarines, that have been fortified with sterols and stanols, according to MayoClinic.com. Aim to take in about 2g of sterols or stanols per day -- found in about 16 oz. of sterol-fortified orange juice -- and you may see a 10 percent dip in your cholesterol levels, according to Harvard Health Publications.
Limits
Your total fat intake should be no more than 25 to 35 percent of your total calories, your saturated fat should be under 7 percent and your trans fat intake should be under 1 percent, according to the American Heart Association. Additionally, your dietary cholesterol intake should be no more than 300 mg per day. Eating too much saturated or trans fat can cause your cholesterol level to rise, so cut back on fatty meats, fried foods, whole-fat dairy and prepackaged baked goods such as store bought cupcakes, muffins, crackers and cookies, recommends the Nemours Foundation.
Healthy Tip
Just because you're trying to lower your cholesterol doesn't mean you're doomed to eating boring munchies with your friends when they come over. Tasty snacks that are cholesterol-friendly include: gelatin treats, pretzels, mixed nuts or butter-free popcorn dusted with cinnamon or spicy red pepper, and fresh fruit with low-fat yogurt.
References
- The Nemours Foundation: What Is Cholesterol?
- MayoClinic.com: Cholesterol -- Top 5 Foods to Lower Your Numbers
- American Heart Association: Cooking for Lower Cholesterol
- MayoClinic.com: High Blood Cholesterol -- Lifestyle and Home Remedies
- Harvard Health Publications: Foods Fortified with Sterols, Stanols Can Lower Cholesterol
- American Heart Association: Know Your Fats
