High cholesterol increases the risk for heart disease. Cholesterol is a waxy, fat-like substance that is found on arterial walls. The body uses this cholesterol to make hormones, bile acids, vitamin D and other substances. Low-density lipoprotein (LDL) is considered "bad" cholesterol because it carries cholesterol to the blood, and blood and cholesterol do not mix well. High density lipoprotein (HDL) is the "good" cholesterol because it takes cholesterol away from tissues to the liver, removing it from the body.
Step 1
Eat 10 to 25 grams of soluble fiber per day. Foods high in soluble fiber reduce your risk for heart disease and help you feel full on fewer calories. Fiber is also beneficial to your digestive tract and overall health. Soluble fiber, particularly, helps lower LDL cholesterol. Soluble fiber helps block cholesterol and fat from being absorbed in the bloodstream. Eat oatmeal, bananas, peaches, apples, berries and beans.
Step 2
Reduce the amount of sodium in your diet to less than 2,300 mg per day. African-Americans, middle-age and older adults, and people with high blood pressure should reduce the amount of sodium in their diets to less than 1,500 mg per day. Use herbs in place of salt in cooking. Limit high-sodium foods such as canned items, ketchup, mustard, salty snack food, olives and pickles, lunch meat and other cold cuts, bacon and other cured meats, cheese and restaurant food.
Step 3
Eat fish at least two times a week. Whether you choose a fatty or lean type of fish, it is still low in saturated fat. Bake, broil or grill fish instead of breading and frying it. Shrimp and crawfish are higher in cholesterol than most seafood, but contain less total fat and saturated fat than most other types of meat.
Step 4
Eat less meat and replace it with vegetarian options such as beans or vegetables. Cook vegetables in 1 to 2 tablespoons of oil for a package of vegetables that serves four. Add a little water or vegetable cooking spray. Cook on very low heat until vegetables are done. Use herbs and spices for added flavor.
Step 5
Replace solid fats such as butter, lard or shortening with liquid vegetable oils such as canola, safflower, sunflower, soybean and olive. If you are going to use margarine, use the soft kind.
Step 6
Replace whole eggs with egg whites and substitute whole dairy with low-fat or fat-free. Egg whites are a healthy source of protein. Choose a cholesterol-free egg substitute and use two egg whites in place of one whole egg. Use low-fat dairy in sauces and soups. Choose low-fat cottage, ricotta and other varieties of cheese.
