High cholesterol is a risk factor for heart attacks, strokes and pain in the chest called "angina." This is all due to the formation of a waxy substance called plaque that builds up in your arteries and causes a restricted flow of blood to your heart and body. You can manage cholesterol by taking medication or by making lifestyle modifications. Your diet can be adjusted to help lower your cholesterol and keep it maintained once you do.
Step 1
Avoid ill-advised foods. Foods that are high in cholesterol, saturated fats and trans fats can all raise your LDL which is your "bad" cholesterol, and lower your HDL, which is your "good" cholesterol. Avoid deep-fried foods, high-fat dairy products, processed meats, red meat, eggs, commercial baked goods and skins on poultry.
Step 2
Reduce your total calorie intake. Being overweight can increase your cholesterol levels and your risk for other debilitating conditions. According to the Mayo Clinic, losing even 5 to 10 lbs. of excess weight can lower your cholesterol. Cut back 500 calories from your daily intake to lose 1 lb. of weight a week.
Step 3
Eat more beans. Fiber comes in two forms: soluble, which gets absorbed in water, and insoluble, which does not. Both types are beneficial to the body, but according to the Cleveland Clinic, consuming 10g or more of soluble fiber a day can help decrease your cholesterol levels. You can find soluble fiber in foods like split peas, lentils, oat bran, oatmeal and barley.
Step 4
Have fatty fish for dinner. Cold-water fish has a type of heart-healthy fat called omega-3 fatty acids. According to the American Heart Association, eating fish at least twice a week can be beneficial to people with cardiovascular disease. Fish that contain omega-3 fats include salmon, herring, mackerel, sardines and lake trout.
Step 5
Use olive oil twice a day. Olive oil is high in monounsaturated fats, which, like omega-3s, are healthy. According to the FDA, eating 2 tbsp. of olive oil a day can help lower your risk for heart disease. Use olive oil in in your salads, drizzle it over steamed vegetables or use it to cook with.
