A diet to lower high cholesterol consists of avoiding certain foods that can raise cholesterol levels. You can still enjoy many of the foods you love by eating low-fat varieties or making healthy substitutions. You may discover the new foods you add to your diet provide a delightful taste along with nutritious value. Diet solutions may reduce your cholesterol levels to normal. However, your doctor may prescribe cholesterol-lowering medication if diet alone does not lower your cholesterol count sufficiently.
Avoid Unhealthy Fats
Saturated fats and trans fats increase blood cholesterol. A buildup of excess cholesterol can form plaque in the arteries that interfere with blood flow to the heart, increasing the risk of heart disease, heart attack and stroke. Saturated fats raise low-density lipoprotein, which accumulates in the arteries. Limiting or avoiding butter, lard, bacon fat, cream sauce, gravy and cocoa butter found in chocolate helps reduce cholesterol, MayoClinic.com says. Trans fats raise LDL and lower protective high-density lipoprotein, which helps remove excess cholesterol from the bloodstream. Avoid commercially packaged snack foods, hard margarines and fried foods in restaurants often made with trans fats. Check food labels and choose foods with no trans fat.
Good Fats
Monounsaturated and polyunsaturated fats improve cholesterol levels, the Harvard School of Public Health notes. These unsaturated fats may lower bad LDL levels and increase healthy HDL. Use olive, peanut and canola oils, which contain monounsaturated fats, when cooking. Almonds, hazelnuts, pecans and avocados also have monounsaturated fats. Flaxseed, corn, soybean and sunflower oils contain polyunsaturated fats. Fish rich in omega-3 fatty acids, a type of polyunsaturated fat, include tuna, salmon, herring, sardines and mackerel.
Fiber
Fruits and vegetables make fiber-rich additions to a cholesterol-reducing diet because they have low saturated fat, low total fat and no cholesterol. The National Cholesterol Education Program recommends three to five servings a day. Grains, low in saturated fat and calories, include breads, cereals, rice and pasta. Dry beans and peas also contain fiber with low-fat content and no dietary cholesterol. Six to 11 servings of these foods a day help reduce cholesterol levels.
Low-Fat Substitutes
You can enjoy protein foods by using low-fat options. Lean meats, skinless chicken breasts and fish help a heart-healthy diet, MayoClinic.com says. Substitute skim or low-fat milk for whole milk. Fat-free or low-fat dairy products can replace whole-milk dairy products. Use egg whites or egg substitutes instead of egg yolks.
Sweets
Enjoy snacks and desserts once in a while, but stick to low-fat foods. The National Cholesterol Education Program suggests fat-free or low-fat brownies, cakes, pastries, cookies, fruit bars and wafers. Try fat-free or low-fat frozen yogurt, ice milk, sherbet and sorbet instead of fatty ice creams.
