Cholesterol is a waxy substance that is located in the lipids in the blood. Normal amounts of cholesterol are important for proper body function and the formation of healthy cells. When cholesterol levels get too high, however, it can cause the accumulation of plaque in the arteries, which can lead to heart disease. A healthy, balanced diet is an important component of lowering blood cholesterol.
Fat
According to the National Heart, Lung and Blood Institute, saturated fats and trans fat are the main cause of elevated cholesterol levels. To lower cholesterol, these types of fats must be eliminated from the diet. Margarines, commercially baked foods, fried foods and crackers are often high in saturated and trans fats. These items should be replaced with foods that contain unsaturated fats, such as vegetable oils and nuts, and omega-3 fatty acids, such as fish. Healthy fats can help reduce blood pressure and reduce cholesterol levels, according to MayoClinic.com.
Dietary Cholesterol
Dietary cholesterol is another cause of increased cholesterol levels. To lower blood cholesterol levels, dietary intake of cholesterol should be significantly reduced. The American Heart Association recommends consuming no more than 300mg of cholesterol per day, or less than 200mg per day if there is already evidence of heart disease. Avoid egg yolks, organ meats and full-fat dairy products.
Fiber and Whole Grains
A diet high in fiber can significantly lower cholesterol levels by reducing its absorption into the bloodstream. According to MayoClinic.com, just 5 to 10g of fiber per day can make a significant difference. Foods that are high in fiber include whole-grains, oatmeal, oat bran, legumes, fruits and vegetables. In addition to the fiber they contain, MayoClinic.com also says that whole-grains contain various vitamins and minerals that contribute to heart health and help reduce cholesterol levels.
Alcohol
Excessive alcohol intake significantly increases blood cholesterol levels. To decrease cholesterol levels, eliminate or severely limit alcohol in the diet. MayoClinic.com recommends no more than one drink per day for women and two drinks per day for men. A drink is defined as 12 oz. of beer, 8 oz. of wine or 1 oz. of spirits.
Considerations
In addition to dietary changes, exercise is also an important aspect of reducing cholesterol levels. Incorporate a regular exercise routine that involves between 30 and 60 minutes of moderate exercise on most days of the week.
