Cholesterol is based on two types of lipoproteins: low-density and high-density. Low-density lipoprotein (LDL) is your bad cholesterol and you want to keep it low. High-density lipoprotein is your good cholesterol and you want to keep it high. When LDL is elevated and HDL is low, you are at an increased risk for suffering a stroke or heart attack due to plaque build-up in your arteries. You can lower your cholesterol by making some dietary adjustments.
Step 1
Cut back on your daily calories. Being overweight can increase your risk for chronic diseases and it can also have a negative effect on your cholesterol levels. In order to lower your cholesterol, lose excess weight. To lose 1 lb. a week, reduce your daily total by 500 calories.
Step 2
Cut out the high cholesterol causing foods. Foods that are high in saturated fat, cholesterol and trans fat can increase your cholesterol levels. If you currently eat any foods that contain these ingredients, eliminate them from your diet. Examples include deep fried foods, whole-fat dairy products, eggs, processed meats and commercial baked goods. Also avoid packaged foods that have hydrogenated and partially hydrogenated oils in them.
Step 3
Eat more oat bran. Fiber consists of insoluble which does not get absorbed in water and soluble which does get absorbed in water. According to the Mayo Clinic, 10 grams or more of soluble fiber a day can reduce your LDL levels. You can find this fiber in foods like oat bran, oatmeal, kidney beans, prunes, pears, apples and barley.
Step 4
Use olive oil in your diet. Olive oil is a monounsaturated fat which is a healthy kind. According to the U.S. Food and Drug Administration, eating 2 tbsp. of olive oil daily can lower your risk of coronary heart disease due to its monounsaturated fat content. Use olive oil in your salads, create a marinade with it or use it to saute vegetables.
Step 5
Increase your fat intake. Omega-3 fatty acids are essential fats that the body cannot produce on its own, but they are important for daily functioning. According to the University of Maryland Medical Center, Omega-3 fatty acids can help lower your cholesterol levels. You can find this beneficial fat in cold water fish like salmon, sardines, herring, mackerel and halibut, and also in flax seeds.
