Hypercholesterolemia Diet

Hypercholesterolemia is just a word that means your blood cholesterol levels are higher than the normal level. Having too much cholesterol in your blood can cause plaque to develop in your blood vessels, causing your vessels to thicken and become narrower. In time, high cholesterol may increase your risk of health problems such as strokes and heart attacks. Fortunately, you may be able to lower your numbers if you make healthy changes to your diet.

Fiber

Soluble fiber, such as that found in oatmeal, can help reduce the amount of cholesterol that is absorbed into your bloodstream by binding to cholesterol and flushing it out of your body. To reduce your total and "bad" cholesterol levels, aim to consume at least 5 to 10g of soluble fiber every day, or a minimum of three daily 1 oz. servings of whole grains and 4 ½ cups of fruits and vegetables, according to the American Heart Association.

Healthy Fats

Mono- and polyunsaturated fats, which are found in foods such as fish, nuts, seeds and plant oils, may help reduce your cholesterol level if you eat them instead of saturated and trans fats. Keep your fat intake to between 20 and 35 percent of your daily calories and make most of them unsaturated for the greatest heart benefits. The American Heart Association recommends eating at least two 3.5 oz. servings of oily fish every week for its heart healthy benefits.

Limits

Saturated fats can increase your "bad" cholesterol and total cholesterol level. To reduce your risk of heart problems, limit your intake of saturated fat -- found mostly in animal products -- to below 7 percent of your total daily calories, recommends the American Heart Association. Trans fats -- found often in commercially baked goods, margarines and fried foods -- can have the double negative of raising your "bad" cholesterol and reducing your "good" cholesterol, so you would be best off eating none. However, if you must eat some, it shouldn't exceed 1 percent of your total daily calories. Also reduce your intake of dietary cholesterol -- found in foods such as egg yolks, organ meats and whole milk -- to below 200mg. per day if you have high "bad" cholesterol and under 300mg. per day if you don't, recommends the American Heart Association.

Tips

Just because you are cutting down on your intake of dietary cholesterol and fatty foods doesn't mean you have to stop enjoying what you eat. Simply cut down on portion sizes. For example, eat a cut of beef that is only about the size of a single deck of cards and fill the rest of your plate with low-fat, high-fiber foods such as brown rice and broccoli. Also, find ways to cut out unnecessary fat. Don't cook your foods in animal fats and use healthier methods such as grilling, baking and roasting. Add new spices in for extra flavor.

Considerations

Lowering your cholesterol may involve more than diet alone. To reap the most benefits, pair your healthy diet with 30 to 60 minutes of daily exercise and toss out your cigarettes if you smoke, recommends the MayoClinic.com. You may also end up needing to take a cholesterol-lowering pill for more rapid results but that doesn't exempt you from making healthier lifestyle choices.