Cholesterol comes from two sources: your liver and food. Although cholesterol is usually associated with negative health implications, it is necessary for building cell membranes and synthesizing hormones. Too much cholesterol in the blood, however, can increase your risk of developing heart disease and may trigger a heart attack or a stroke. Your diet is one of the most important tools in controlling your blood cholesterol levels.
Fats
Trans fats, which can be found in commercially produced items, margarine and fried foods, have the most impact on your cholesterol levels. Trans fats directly raise your total cholesterol as well as lower your HDL cholesterol, which is commonly referred to as good cholesterol. Trans fat should be completely avoided. Saturated fats, commonly found in meats and full-fat dairy, also has a significant effect on your cholesterol levels. When trying to lower your blood cholesterol, you should limit your saturated fat intake to no more than 7 percent of your daily calories. Healthy fats, like those found in olive oil, nuts and fish, can help to keep you full without raising your blood cholesterol levels. These types of fats should be part of your diet.
Cholesterol
Although cholesterol is necessary for carrying out proper body functions, all of the cholesterol you need is synthesized by your liver. It is not necessary to consume cholesterol in the diet. When trying to lower your blood cholesterol, you should aim to consume less than 300 mg of dietary cholesterol per day. If you already have existing heart disease in addition to high blood cholesterol, you should limit your dietary cholesterol to less than 200 mg per day. The richest food sources of cholesterol include egg yolks, red meat and full-fat milk products.
Whole Grains and Fiber
Whole grains contain a variety of nutrients that help to promote heart health and fiber, which helps to lower your blood cholesterol levels. Most of the carbohydrates in your diet should come from whole-grain breads, whole-wheat pasta, brown rice and oats. Fruits and vegetables can provide a significant amount of fiber without contributing fat or too many extra calories.
Alcohol
Consumption of alcohol can raise both your cholesterol and triglyceride levels. The combination of high blood cholesterol and high triglycerides can significantly increase your risk of heart disease. When trying to lower your blood cholesterol, you should limit your alcohol intake. Men should consume no more than two drinks per day and women should consume no more than one drink per day. A drink is defined as a 12 ounce beer, 1 ounce of liquor or 8 ounces of wine.
Considerations
In addition to making diet changes, it is important to engage in a regular exercise routine. Regular exercise can help to promote weight loss, which can help reduce cholesterol levels. MayoClinic.com notes that a weight loss of just five to 10 pounds can significantly reduce cholesterol levels. Exercise also directly contributes to lower triglyceride levels. If diet and exercise are not enough to significantly lower your cholesterol levels, your doctor may recommend regular use of medications. These medications are not a substitute for a healthy lifestyle, however.
