Lowering your cholesterol by eating a healthy diet is an easy and often life saving process. Cholesterol is an important fatty substance created naturally by your body. However, many of the foods you consume contain unhealthy forms of cholesterol, called low-density lipoprotein (LDL). The LDL form of cholesterol can cause significant damage by leading to fat deposits in your blood, which narrows the arteries going to and from your heart. Finding a diet to lower your cholesterol involves understanding basic facts about fats, reading nutrition labels and making an effort toward controlling food portions. Consult your physician before starting a low-cholesterol diet to ensure safety for your health.
Step 1
Search the Internet. The National Heart, Lung and Blood Institute provides a thorough description of the Therapeutic Lifestyle Changes (TLC) diet online. From your basic search engine, type "low cholesterol diet NHLBI" and click "Search." The header for Therapeutic Lifestyle Changes Diet populates as one of the top choices. Review the information provided on this diet to determine if it is right for your condition. Consult your physician before starting the diet.
Step 2
Look at the options provided by MayoClinic.com. Using your search engine, type "low cholesterol diet Mayo Clinic" and click search. The Mayo Clinic offers information about high cholesterol and heart-healthy diet plans. The "heart-healthy diet and Mediterranean diet for heart health" are two options provided on the website that emphasize eating healthy for lowering cholesterol. Review the information and consult your physician before starting one of these diets.
Step 3
Start learning about fat and the relationship fat has to blood cholesterol levels. Understanding how fat links to increasing your total cholesterol level is an important step in finding a healthier diet plan. Fats that promote high cholesterol are categorized as saturated or trans fats. These fats increase your LDL by accumulating in your bloodstream and contributing to clot formation. Fats that promote an increase in high-density lipoprotein (HDL), which is the good cholesterol, are categorized as unsaturated fats or omega-3 fatty acids. The HDL forms of cholesterol work to remove the LDL cholesterol from your blood. Foods high in saturated fats include red meats, processed meats and whole dairy food. Foods low in fat include vegetables, fish and skinless chicken.
Step 4
Eat more plant-based foods. Fruits, vegetables, whole grains and legumes qualify as plant-based foods. The Mediterranean diet emphasizes higher portions of plant-based foods as the foundation for lowering cholesterol. Fruits and vegetables are rich in antioxidants and vitamins, which helps to decrease the accumulation of unhealthy substances, such as LDL cholesterol, from your body. Whole grains and nuts are part of this diet because they provide a source of omega-3 fatty acids, which can raise your HDL levels.
Step 5
Read nutrition labels. Packaged foods have a nutrition facts label, which can help you determine the amount of cholesterol per serving size in the foods you like to eat. The labels also show fat content and delineate between the types of fat in foods. Determine your daily cholesterol intake, which is typically 200 mg or less if you are on a low-cholesterol diet plan. Count the cholesterol you consume by using the nutrition labels and planning your meals accordingly.
Tips and Warnings
- Try to limit your calories from fat to less than 30 percent a day. Consider eating a diet low in sodium. Use garlic, pepper and spices to flavor your foods.
- In searching the Internet for low cholesterol diets, avoid options that promote high sugar and carbohydrate intakes. As with any diet change, consult your physician to determine the best option for your condition.
References
- Harvard School of Public Health:Fats and Cholesterol
- HeartPoint: A Low-Fat Diet
- National Heart, Lung and Blood Institute: Low-Calorie, Lower Fat Alternative Foods
- Jackson Siegelbaum Gastroenterology: Low Cholesterol Diet
- National Heart, Lung and Blood Institute: Introduction to the TLC Diet
- MayoClinic.com: Mediterranean Diet
