High cholesterol is a potentially dangerous condition. According to the National Heart Lung and Blood Institute, the buildup on artery walls that occurs when your blood cholesterol is too high can lead to blood-flow blockage, putting you at risk for dangerous medical problems like stroke, heart attack and heart disease. While some people require medication to lower their cholesterol, dietary and lifestyle changes are typically the first recommended treatments. Cholesterol is very responsive to diet, and if you're trying to lower your cholesterol level, rest assured that a healthy-cholesterol diet can be tasty as well as nutritious.
Step 1
Eat plenty of fruits and vegetables. Fresh produce is key to a heart-healthy, cholesterol-lowering diet, providing essential fiber and nutrients, according to the American Dietetic Association. Fortunately, fruits and veggies are packed with flavor and can be used in a multitude of ways. Try combining your favorites in a crisp, crunchy salad; adding chopped fruit to smoothies, yogurt, pancakes, muffins and oatmeal; and using colorful vegetables in a flavorful stir-fry.
Step 2
Eat more whole grains, especially oatmeal and other oat-bran foods, which have been shown to lower bad cholesterol. Whole grains add a tasty, nutty flavor to your meals and snacks, and many people come to prefer their hearty taste and texture over blander refined grains. Try whole-wheat bread for sandwiches, whole-grain granola for breakfast, brown rice in burritos, and whole grains like bulgur, quinoa and barley in place of refined side dishes like white rice or white pasta at dinner.
Step 3
Enjoy more healthy fats. Unsaturated fat and omega-3 fatty acids are good fats, which raise your beneficial HDL cholesterol and help lower your unhealthy LDL cholesterol. These healthy fats are found in many tasty foods like salmon, tuna, peanut butter, olives, olive oil, avocados, almonds, walnuts, hazelnuts, sesame seeds and sunflower seeds. Use these fats in place of heart-damaging saturated fats.
Step 4
Use beans and legumes in place of fatty meats for protein. Beans and legumes are high in fiber and low in saturated fat, which makes them important for a cholesterol-lowering diet. If you're unfamiliar with beans and legumes, you may be surprised at how tasty and flavorful they can be. Try lentil-vegetable soup, bean burritos, black bean chili, hummus and peanut sauce for Asian noodles. All are healthy and delicious.
Tips and Warnings
- Use rinsed and drained canned beans in place of dried beans for an easier, less time-consuming way to cook with this low-fat, high-fiber, cholesterol-lowering protein source.
- Always consult your doctor before beginning any new diet regimen. Your physician can provide you with detailed recommendations and treatment regarding your cholesterol level.
