The human body contains cholesterol made naturally by the liver. In addition to naturally occurring cholesterol, many foods contain cholesterol. When the body accumulates too much, a condition called hypercholesterolemia (high blood cholesterol) may occur. If not treated, high blood cholesterol can cause a stroke or heart attack. In addition to cholesterol-lowering medications, high cholesterol can be lowered through making basic dietary changes.
Identification
Cholesterol within the body is measured and distinguished by an overall count, a count of bad cholesterol and a count of good cholesterol. Low-density lipoprotein, or "bad cholesterol," moves traces of cholesterol through the blood stream. This "bad cholesterol" accumulates within arteries, which results in dangerously narrowed arteries. High-density lipoprotein, or "good cholesterol," removes cholesterol from your blood and reroutes it to the liver.
Eliminating Risk Factors
Before beginning a cholesterol-fighting diet, it is important to reduce risk factors that may contribute to high cholesterol levels. Smoking is one habit that contributes to damaged blood vessels due to accumulated cholesterol. In addition, smoking lowers high-density lipoprotein levels. Lack of exercise and having a body mass index of 30 and above, can increase the risk of developing high cholesterol. Additional risks are poor diet, high blood pressure, diabetes and a family history of heart disease.
Healthy Meats
The American Heart Association recommends that you eat lean meats that contain no visible fats. In addition to this, you should eat no more than six ounces of cooked lean meat, fish, seafood or poultry. Meat contains saturated fat, which increases the level of low-density lipoprotein. This fat can be reduced through certain cooking methods. Broiling, roasting and baking meat will reduce the need to add fats, and draining meat on a rack will also help to reduce fats in meat. In addition, you can cook meats a day before and refrigerate it, so the fat accumulates and hardens on top. This will make it easier to remove remaining fat.
Eat Healthy Fats
Cut out foods that contain cholesterol and trans fat and minimize the intake of foods that contain saturated fats. Replace these fats with heart healthy unsaturated fats (polyunsaturated and monounsaturated fats). These fats help to reduce bad cholesterol and increase good cholesterol. Good sources of unsaturated fats are fish oil and flaxseed oil.
Eat Foods High in Fiber
Foods such as oatmeal, bran and wheat are high in soluble fiber, which reduces low-density lipoprotein "bad" cholesterol. Fruit, vegetables and legumes also contain cholesterol-lowering soluble fiber. Soluble fiber works to absorb the amount of cholesterol in the bloodstream. MayoClinic.com suggests eating five to 10 grams of soluble fiber per day to decrease both the total cholesterol level and low-density lipoprotein level.
