Cholesterol is a naturally forming lipid within your body, but having too much low density lipoprotein, or LDL, cholesterol in your body will, over time, cause plaque buildup in your arteries. This plaque increases your risk for heart disease, stroke and heart attack. A diet aimed at lowering your cholesterol helps you make food choices that decrease your cholesterol naturally and healthfully.
Increased Fiber
Low cholesterol diets promote an increased fiber intake. Soluble fiber has been shown to help lower your cholesterol when added to a healthy diet. Choose foods such as fruits and vegetables that naturally contain fiber. Apples, berries, beans and broccoli are the highest fiber fruits and veggies.
Healthy Fats
Fat is a healthy part of your diet, but it is important to make sure you are consuming the right kind of fat. Trans and saturated fats, which are considered bad fats, actually increase your bad cholesterol level and risk for heart disease. These fats are commonly found in baked, processed and fried foods as well as beef and dairy products. Monounsaturated and polyunsaturated fats -- the healthy fats -- actually reduce bad cholesterol, promote good cholesterol and reduce your risk for heart disease. These healthy fats are found in almonds, walnuts, hazelnuts, pumpkin seeds, flax seed, flax oil, and avocado and olive oil.
Lean Meat
A diet to reduce your cholesterol reduces or restricts your consumption of certain types of meat. Beef, pork, duck, goose and lamb should be avoided or eaten infrequently since these meats contain high amounts of saturated fat. Your body makes all the saturated fat you need, so you do not need to get it from your diet. Instead eat skinless poultry and fish.
Reduce Sodium
In order to lower your LDL cholesterol level, you should also monitor your blood pressure. A high blood pressure is a leading risk factor in preventing you from reaching your low cholesterol goals. A dietary change to help manage your blood pressure is monitoring your sodium intake. The daily allowance of sodium recommended for adults is 3,000 mg. Avoid adding extra salt to your meal and watch the amount of salt in canned or prepared foods. Use salt substitutes to season food.
Exercise
Adding exercise to your diet will further promote a healthy cholesterol level. The American Council on Exercise states that by exercising at a moderate intensity for 20 to 30 minutes daily, you can lower your cholesterol by 10 to 20 percent in 3 to 4 months. Walking, jogging, swimming or cycling are all considered moderate intensity exercises.
