Cholesterol is necessary for the production of hormones and the formation of nerve cells in the body. When cholesterol levels become too high, the excess cholesterol is deposited inside the walls of your arteries, where it impairs blood flow and causes blockages. This significantly increases your risk of heart attack and stroke. If you have been diagnosed with high cholesterol, you can help reduce your levels of LDL cholesterol, which is the "bad" cholesterol, by eating a healthy, low-fat diet every day.
Step 1
Eat a varied diet to reduce cholesterol levels, help maintain a healthy weight and improve your overall health. The American Heart Association recommends eating eight to 10 servings of fruits and vegetables each day, eating at least six servings of whole grains, choosing low-fat or fat-free dairy products, and selecting lean cuts of meat without skin.
Step 2
Increase the amount of soluble fiber in your diet. Soluble fiber reduces cholesterol absorption in the intestines. Kidney beans, bananas, pears, apples, prunes, oatmeal, psyllium and barley are good sources of soluble fiber.
Step 3
Snack on nuts if you suffer from high cholesterol. Nuts are high in polyunsaturated fats, help increase blood vessel elasticity and can reduce blood cholesterol levels. The Mayo Clinic recommends eating about 1.5 ounces of walnuts, almonds, peanuts, pecans, hazelnuts or pistachio nuts each day. Nuts are high in calories, though, so avoid eating more than the recommended amount.
Step 4
Choose fish high in omega-3 fatty acids over meat. Omega-3 fatty acids lower cholesterol, reduce blood pressure and help prevent blood clots. Mackerel, herring, albacore tuna, sardines and salmon are good dietary sources of omega-3 fatty acids. You can also take a daily supplement if you cannot eat fish.
Step 5
Use olive oil when cooking, or add it to salad dressings and marinades to lower your cholesterol levels. The Mayo Clinic states that olive oil contains antioxidants that lower LDL cholesterol without lowering levels of HDL, the good cholesterol.
Step 6
Eat foods fortified with stanols and plant sterols. Fortified foods, such as some margarines, yogurt drinks and orange juice, may lower LDL levels by as much as 10 percent. To obtain this result, you should consume at least 2 grams of plant sterols each day.
Step 7
Reduce your intake of trans fats and saturated fats. Saturated fats are found mostly in oils and meats, and trans fats are used in the preparation of many cookies, cakes and crackers. The U.S. Food and Drug Administration suggests opting for monounsaturated and polyunsaturated fats instead.
Step 8
Change the way you prepare and cook your food. Cut off visible fat from meats before cooking, use egg whites or egg substitutes without yolks, grill or broil instead of frying, and use vegetable oil instead of butter to sauté or brown foods.
