Changing your diet is often the first treatment to reduce cholesterol. High cholesterol levels increase your risk of heart attack, stroke and other complications. A cholesterol level of 240 mg/dL or higher places you in the high-risk category of coronary heart disease. Choosing heart-healthy foods may eliminate the need to take medication to lower cholesterol levels. Additional lifestyle changes include exercise and weight management. Still, speak to your medical professional with any concerns about your cholesterol levels.
Step 1
Increase dietary fiber and grains. Choose brown rice over white rice and opt for whole whole-grain pasta, recommends the American Heart Association. Sprinkle ground flaxseed into smoothies, chili or meatloaf. Puree veggies and fruits in place of oil in baked recipes. Apples, zucchini and bananas are often blended and added to muffins, pancakes and other baked goods for a nutritional boost.
Step 2
Replace whole eggs with egg whites, egg substitute or a flaxseed mix. Remove the egg yolk or use other substitutes to eliminate all cholesterol from eggs. Two egg whites equal one whole egg. Purchase egg substitute at your grocery's dairy section; ¼ cup of substitute equals one whole egg. Mix together 3 tbsp. ground flaxseed with 1 tbsp. water for a healthy egg substitute. Use the flax substitute in baking recipes. Be aware, however, that baked goods turn browner and chewier with the addition of flaxseed.
Step 3
Increase fish consumption. The American Heart Association suggests eating fish twice a week. Include fatty fish such as salmon, lake trout and herring in your family's meal plan. A serving of fish is 3.5 oz. Season fish with fresh herbs and lemon juice instead of cholesterol-rich sauces. Avoid eating swordfish, king mackerel or shark because of high mercury levels.
Step 4
Avoid cooking with butter or shortening. Opt for healthy oils such as canola, olive and safflower oils. Choose soft margarine for recipes, if the ingredient must be used.
Step 5
Eat plenty of fresh fruit and vegetables. Aim for a colorful palette of food---the more colorful your food is, the more nutrients for your body. For example, choose red peppers, orange squash and purple eggplant. Fresh fruits and vegetables are fat and cholesterol-free, rich in vitamins and full of fiber. Add fruit to a morning smoothie or fresh veggies to a dinner casserole.
Tips and Warnings
- Plan your meals ahead of time to avoid eating processed and packaged food that is high in cholesterol.
- Continue to visit with your medical professional and have regular cholesterol checks to see if dietary changes are decreasing your cholesterol. Some people are unable to lower their cholesterol through diet alone. Medications may be necessary for some.
Things You'll Need
- Brown rice
- Whole-grain pasta
- Ground flaxseed
- Pureed fruits and vegetables
- Eggs
- Egg substitute
- Water
- Salmon
- Lake trout
- Herring
- Herbs
- Spices
- Lemon juice
- Colorful fruits and vegetables
- Canola, olive or safflower oil
- Soft margarine
