Cholesterol is essential to the body for the production of Vitamin D, hormones and bile acids. Too much cholesterol, however, significantly increases the risk of heart disease. The American Heart Association defines high blood cholesterol levels as those over 200 mg/dL. While medications are an important part of cholesterol treatment, dietary changes are equally important in controlling high blood cholesterol, according to the National Heart, Lung and Blood Institute (NHLBI).
Step 1
Reduce the saturated fat in your diet to no more than 7 percent of your total calories each day. According to the NHLBI, saturated fat raises blood cholesterol levels more than any other dietary source. Foods high in saturated fats include fatty cuts of meats, whole milk products, lard and poultry with the skin intact.
Step 2
Read labels when shopping and choose foods that do not contain trans fat. Common sources of trans fat include some crackers, breads, cookies, stick butter, and foods fried in hydrogenated vegetable oils. Replace hard butters and lard with soft margarines and vegetable oil spreads.
Step 3
Limit your total fat intake to less than 35 percent of your daily calories. This limit must include all types of fats, including the more healthy mono and polyunsaturated fats, according to University of Michigan Health System.
Step 4
Decrease intake of cholesterol to less than 200 mg per day. Cholesterol is only found in animal products, such as egg yolks, whole-milk dairy products, organ meats and shrimp.
Step 5
Add a minimum of 5 grams of soluble fiber to your daily diet. Soluble fiber, which is found in whole grains, fruits, vegetables, oatmeal, and some peas and beans, helps lower LDL cholesterol levels, according to the NHLBI. LDL is the bad type of cholesterol. Soluble fiber interferes with cholesterol absorption in the intestines.
Step 6
Eat foods containing plant stanols. Ideally, you should take in at least 2 grams of stanols per day. Stanols work by blocking the absorption of cholesterol, and they help lower LDL cholesterol levels without affecting HDL (the good cholesterol) levels or triglycerides.
Step 7
Follow the NHLBI dietary guidelines for lowering cholesterol. According to the TLC cholesterol guidelines, you should eat six or more servings of breads and grains, three to five servings of vegetables and beans, two to four servings of fruits, and two to three servings of fat-free or low-fat dairy products per day. Eat two or fewer egg yolks per week, including those used in the preparation or cooking of food, and limit your intake of meat to 5 oz. or fewer per day.
Step 8
Choose fish over meat whenever possible, especially those high in Omega-3 fatty acids. The Mayo Clinic states that in addition to providing numerous other health and heart benefits, Omega-3 fatty acids lower cholesterol. Fatty, cold water fish, such as albacore tuna, salmon and mackerel, are good sources of Omega-3s. Flaxseed oil is an excellent vegetarian source of these essential fatty acids.
