Before any sort of medical intervention is used to treat high blood cholesterol, many doctors recommend changes in lifestyle. One of the more common changes is diet, which involves eating healthier foods that can lower your cholesterol.
Step 1
Increase the amount of vegetables you eat each day. Although almost all vegetables contain vitamins, minerals and other nutrients beneficial to your health, those rich in either soluble fiber or insoluble fiber can help to reduce your cholesterol levels, according to the American Heart Association. Look for fiber in artichokes, peas, carrots, broccoli, cauliflower, beets, cabbage, turnips and brussels sprouts.
Step 2
Incorporate more fruit into your diet. Much like vegetables, fruits high in either soluble or insoluble fiber can help reduce your cholesterol levels. Raspberries contain the most fiber per serving, according to the Mayo Clinic, but you can also find fiber in apples and pears, especially if you eat the skin. Figs, blueberries, strawberries and most citrus fruits are good sources of fiber as well.
Step 3
Replace high-fat meats with high-fiber legumes. These include split peas, black beans, baked beans, lima beans and lentils, all of which can help lower your cholesterol. In addition, include fish in your diet at least two times a week. Fish such as salmon and trout contain omega-3 fatty acids and can help lower your cholesterol and reduce your risk of developing heart disease.
Step 4
Reduce the amount of fat and cholesterol in your diet. Although fruits, vegetables and legumes will help to lower your cholesterol levels, they can only do so much if your diet is high in saturated fat, trans-fatty acids (trans fat) and dietary cholesterol. According to the American Heart Association, keep saturated fat consumption under 7 percent of your daily caloric intake, eliminate all sources of trans fat from your diet and keep cholesterol ingestion under 200 mg.
Step 5
Get regular lipid tests. Lipid tests can track the success of dietary changes. If fruits, vegetables and legumes fail to provide results, you may need medication to lower your cholesterol levels.
Tips and Warnings
- As you use diet to lower your blood cholesterol levels, consider taking part in some sort of athletic pursuit. Biking, swimming, jogging and even walking for anywhere between 30 and 60 minutes most days of the week can help lower cholesterol. Losing excess pounds can also help to improve your blood cholesterol. According to the Mayo Clinic, for each 2 pounds of fat you lose, you can actually increase high-density lipoprotein (HDL) levels by 0.35 mg/dL. HDL is "good" cholesterol, since it can help eliminate "bad" cholesterol from your body.
