Having high cholesterol increases your risk for developing heart disease. Cholesterol is a waxy substance found in arterial walls. Two types of lipoproteins carry cholesterol in the blood: high density lipoprotein (HDL) and low density lipoprotein (LDL). LDL is considered "bad" cholesterol and is the one you should focus on lowering. In addition to medications, diet and exercise can make a significant improvement in your condition.
Step 1
Consume at least 2 grams of plant stanols or sterols, which are substances found in plants that help block the body's absorption of cholesterol. Foods fortified with plant sterols or stanols include margarine, orange juice and yogurt drinks. These foods can help reduce LDL cholesterol by more than 10 percent, according to the Mayo Clinic.
Step 2
Use olive oil in your cooking. Olive oil contains a combination of antioxidants that helps lower LDL cholesterol, leaving HDL cholesterol alone. The Food and Drug Administration recommends using 2 tablespoons, or 0.8 ounces, of olive oil per day to receive heart benefits. Extra-virgin olive oil is less processed and contains more antioxidants. Avoid "light" olive oils, as they are generally more processed and lighter in color, not in fat and calories.
Step 3
Eat a handful of walnuts, almonds or other nuts. Nuts can significantly reduce blood cholesterol levels. Nuts are high in polyunsaturated fatty acids and help keep blood vessels elastic and healthy. The Food and Drug Administration recommends eating a handful equaling 1.5 ounces, or 42.5 g per day. Nuts are high in calories, so eating more can cause weight gain.
Step 4
Eat at least two servings of fish per week. Fatty fish have high levels of omega-3 fatty acids, which have cholesterol-lowering benefits such as lowering blood pressure and reducing the risk for blood clots. Fish high in omega-3 fatty acids include mackerel, lake trout, herring, sardines, albacore tuna and salmon. Bake, grill or broil fish. You can also get omega-3 fatty acids from ground flaxseed, canola oil and fish oil supplements.
Step 5
Replace solid fats such as butter, lard or shortening with liquid vegetable oils such as canola, safflower, sunflower, soybean and olive. Use soft margarine if you must use a solid fat.
Step 6
According to the National Institutes of Health (NIH), all Americans should limit their sodium intake to no more than 2,300 mg of sodium per day. This equals approximately one teaspoon of salt. This includes sodium that is already present in food as well as added salt for flavor. The NIH also states that processed foods account for most of the salt Americans consume. Sources of sodium include soy sauce, seasoned salts, monosodium glutamate (MSG), baking soda and certain antacids.
Step 7
Increase fiber and whole grains in your diet, especially soluble fiber. Soluble fiber helps lower LDL cholesterol levels by blocking cholesterol and fat from being absorbed into the intestinal walls and into the bloodstream. Sources of soluble fiber include oatmeal, bananas, peaches, apples, berries and beans.
