Your blood cholesterol levels contribute to your risk for heart disease. HDL cholesterol is generally considered good and a higher number is healthier. However, if your total cholesterol is higher than 200 mg/dL or your LDL, bad, cholesterol is higher than 130 mg/dL, your risk for heart disease may increase. If you need to reduce your cholesterol, be aware of some lifestyle changes you can make, and communicate your concerns to your doctor.
Bad Fats
According to the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services, reducing the amount of saturated fat and trans fats that you eat can lower your risk for heart disease. Both types increase your blood levels of LDL cholesterol. Saturated fats are from palm oil, coconut oil and animal fats such as fatty meats and cheeses, and trans fats come from partially hydrogenated oils in processed foods. Try to substitute healthier polyunsaturated and monounsaturated fats for saturated fat and trans fats.
Good Foods
Fish oils, fatty fish such as salmon and herring, flaxseed and walnuts provide omega-3 polyunsaturated fats and are good choices for someone with high LDL levels. Olive oil is rich in heart-healthy monounsaturated fats. Soluble fiber lowers cholesterol levels and good sources are some kinds of fruit, certain vegetables and legumes such as beans and peas. The Harvard School of Public Health notes that whole grains such as barley or oats may lower total and LDL cholesterol.
Dietary Cholesterol
For some people, eating cholesterol can increase total blood cholesterol, so reducing dietary cholesterol can lower your blood cholesterol. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend that healthy adults have no more than 300 mg cholesterol per day and people with heart disease stay under 200 mg per day. Only animal foods provide cholesterol, so you can reduce your cholesterol intake by choosing vegetarian options instead of fatty meats. So limit servings of high-cholesterol foods such as shrimp and egg yolks.
Cholesterol and Weight
If you are overweight, losing weight may be able to help you reduce your cholesterol levels. Your cholesterol levels may improve if you lose even a small amount of weight, according to the MayoClinic.com. Gradually change your eating habits so that you eat fewer calories by taking smaller portions or choosing lower calorie foods. You can also increase your physical activity to burn more calories and aid in weight loss. Remember to get your doctor's approval before starting a new diet or exercise program.
Considerations
If you have high cholesterol, making healthy lifestyle changes is likely to lower it. However, some people may also need prescription medications to be able to achieve healthy cholesterol levels and reduce the risk of heart disease. Some common cholesterol-lowering medications include statins, niacin, fibrates and omega-three fatty acid supplements. Work with your doctor to determine the best choice for you, and remember that a healthy diet and exercise regimen can enhance the benefits you may get from prescription drugs.
References
- MayoClinic.com: Cholesterol Levels: What Numbers Should You Aim For?
- United States Department of Health And Human Services: Dietary Guidelines for Americans, 2005
- MayoClinic.com: Top Five Lifestyle Changes to Reduce Cholesterol
- Harvard School of Public Health: The Nutrition Source: Health Gains From Whole Grains
- MayoClinic.com: Cholesterol Medications: Consider the Options
