Cholesterol is a waxy substance that the body uses to make vitamins, build cells and help digest fats. You do not need to eat foods containing cholesterol because the body produces all the cholesterol it needs. On the other hand, excess cholesterol in the blood can deposit in the arteries as plaque and increase your risk for heart attack and stroke. Take steps to lower your cholesterol level and reduce your risk for heart disease.
Fat Versus Fiber
Fat affects your cholesterol level in two ways: It raises "bad cholesterol," or LDL -- low-density lipoprotein -- and lowers "good cholesterol" or high-density lipoproteins -- HDL. So cut back on trans fat, saturated fat and dietary cholesterol. On the other hand, soluble fiber can reduce the absorption of cholesterol in the bloodstream, so stock up on oatmeal, apples, prunes and other high-fiber foods.
Foods That Lower Cholesterol
In addition to a healthy diet overall, certain foods can help lower cholesterol. Fish and other sources of omega-3 fatty acids can reduce your blood pressure and the risk of sudden death from heart attack, so eat at least two servings of mackerel, herring, sardines or salmon each week. Tree nuts and peanuts also lower blood cholesterol, but avoid the high-sugar or salt preparations, and remember to keep the calories within healthy limits. Olive oil is also another food that reduces cholesterol, but keep it under 2 tbsp. a day because olive oil is high in calories.
Therapeutic Lifestyle Changes
The National Heart, Lung and Blood Institute recommends a program called TLC -- therapeutic lifestyle changes -- that can significantly reduce your cholesterol and risk for heart disease. It involves keeping a healthy weight through diet and exercise, and quitting smoking. For example, if you lose at least 10 lbs., your cholesterol level decreases by 5 to 8 percent. So exercise every day, control your portions, eat heart-healthy foods and cut down on unnecessary calories such as sugars and fats to keep the weight off.
Considerations
Other factors such as age, sex and genes -- all of which you can't change -- can cause high cholesterol levels. Your doctor should monitor your progress to control cholesterol through natural, drug-free solutions. If your cholesterol levels do not improve, he may prescribe medications or look into other metabolic syndromes that can cause your cholesterol levels to remain high. In any case, you should still strive to live a healthy lifestyle.
