Too much cholesterol in the blood can lead to the development of plaque on the arterial walls, a condition referred to as atherosclerosis. Atherosclerosis increases your chances of developing heart disease and having a heart attack or stroke. If you have high cholesterol, there are various diet changes that you can make to lower the cholesterol levels in your blood.
Healthy Fats
Most people associate the word fat with negative health implications. In fact, fat is an important part of a healthy diet, but it is important to choose the right types of fat. Saturated fat, which can be found in red meat and dairy, raises total cholesterol and LDL cholesterol levels. Trans fats, which are found in fried foods and commercially produced food items, also raise cholesterol levels. These types of fats should be severely limited or avoided altogether.
It is important to consume heart-healthy fats because they can actually lower your cholesterol levels and promote heart health. Heart-healthy fats include unsaturated fats, which can be found in olive oil and nuts, and omega-3 fatty acids, which can be found in salmon, albacore tuna, halibut and lake trout.
Dietary Cholesterol
Because your body can synthesize cholesterol, it is not essential to consume cholesterol through the diet. Consuming too much dietary cholesterol can increase your cholesterol levels and increase your risk of developing heart disease. If you have high cholesterol, you should limit your dietary cholesterol intake to no more than 300 mg per day. If you already have heart disease, you should be consuming less than 200 mg of dietary cholesterol daily. The most concentrated sources of dietary cholesterol include egg yolks, full-fat dairy products and organ meats, such as liver.
Whole Grains and Fiber
Whole grains are rich in B vitamins and other nutrients that can help lower cholesterol and promote heart health. Trading white bread, white rice and white pasta for whole-grain bread, brown rice and whole-wheat pasta can help lower your cholesterol levels.
Soluble fiber, which is found in foods such as beans, oatmeal, apples, prunes and various vegetables, can help lower your LDL cholesterol levels by inhibiting the absorption of cholesterol in the bloodstream. Women should aim to consume at least 25 g of fiber daily, whereas men should consume 38 g of fiber per day.
Calories
Excess calorie intake can lead to weight gain, which contributes to high cholesterol. The body also converts any extra calories to triglycerides. The combination of high cholesterol and increased triglycerides increases your risk of developing heart disease or suffering from a heart attack. Reducing your caloric intake can help promote weight loss and prevent increases in triglyceride levels. If you have high cholesterol, a weight loss of just 5 to 10 lbs. can significantly lower your cholesterol levels.
Considerations
For some people, diet changes may not adequately lower cholesterol levels. It is important to work closely with your doctor to determine whether or not diet changes are working for you. If not, it may be necessary to incorporate cholesterol-lowering medications into a healthy eating plan.
