According to MayoClinic.com, high cholesterol is a problem for approximately 16 percent of the U.S. adult population. Cholesterol levels above 240 mg/dL are considered to be abnormal. If your cholesterol levels are excessively high, adding certain foods and supplements to your diet may help bring your cholesterol levels back to normal.
Cholesterol Lowering Foods
Your diet is directly related to your cholesterol consumption. Eating foods rich in nutrients such as fiber, omega-3's and soy protein may help to decrease your cholesterol. You can find fiber in foods such as fruit, vegetables, oatmeal and beans. Omega-3's are present in nuts such as walnuts, and in fatty fish such as salmon, herring and mackerel. Soy protein is found in foods such as soybeans, soy milk and tofu. Some foods contain artificially added cholesterol-lowering substances called plant sterols. These substances work by reducing the amount of cholesterol that your body absorbs. Plant sterols are added to foods such as yogurt, orange juice, salad dressings and margarine.
Cholesterol Lowering Supplements
Certain supplements are also commonly used to help lower high cholesterol levels. According to CNNHealth.com, several studies suggest that artichoke extract has the potential to decrease LDL, or "bad" cholesterol levels. However, while the results of these studies are promising, they do not yet conclusively prove that taking artichoke extract can effectively lower high cholesterol levels. Red yeast is another supplement that research suggests may help lower cholesterol. According to MedlinePlus.com, red yeast supplements contain the same active ingredients found in cholesterol-lowering drugs called statins. As a result, red yeast can potentially interact with other herbal supplements and medications.
Misconceptions
When it comes to choosing a diet that is cholesterol friendly, many believe it is best to simply avoid all oils and oily foods altogether. While excessive amounts of oil in your diet can be harmful, adding moderate amounts of nutrient-rich olive oil to your diet may be beneficial to your body. According to MayoClinic.com, powerful antioxidants found in olive oil have the potential to help lower LDL, or "bad" cholesterol levels. This is especially true of extra-virgin olive oil. Use olive oil as a substitute when cooking or try using it to mix your own salad dressings and bread dips.
Effects
Finding success with cholesterol-lowering foods and supplements can have a drastic impact on your health. When too much cholesterol accumulates in your arteries, the resulting plaque deposits can restrict blood flow by narrowing your arteries. Clogged arteries can lead to serious problems such as heart attacks, angina and blood clots. Bringing your high cholesterol back down to a healthier level can reduce your risk of developing a dangerous cholesterol-related cardiovascular condition.
Warning
If you want to take steps to lower your cholesterol by incorporating cholesterol-lowering foods and supplements into your diet, be sure to first weigh the risks and rewards of doing so with your doctor. Do not rely solely on the advice of others or on supplement labels, both of which may be inaccurate. Your doctor can help you to restructure your diet in a way that works best for your body's unique needs.
