Your cholesterol levels are a combination of the foods you eat and your body's ability to produce cholesterol. Poultry, egg yolks, beef, shellfish and whole- and reduced-fat dairy products are all foods that contain cholesterol. Your cholesterol numbers are in two categories, LDL and HDL. LDL, Low-density lipoprotein, carries the cholesterol in the bloodstream. Too much LDL circulating in your blood can cause a buildup in the walls of your arteries that feed the heart and the brain. This high level of LDL in your blood can increase your risk of heart disease. Your HDL, or high-density lipoprotein, count represents your good cholesterol, which may help carry the bad cholesterol away from the arteries and back to the liver, which excretes it from your body. A combination of healthy eating, avoiding foods high in cholesterol and daily exercise can help you moderate your overall cholesterol levels.
Step 1
Eat fish instead of beef, poultry and pork a minimum of two times a week. Choose fish that is high in omega-3 fatty acids, which can help reduce your risk for heart disease, including high cholesterol and high blood pressure.
Step 2
Eat oatmeal, which contains soluble fiber and reduces your LDL cholesterol levels. Eat steel-cut oatmeal and add fruit to increase the amount of soluble fiber per serving.
Step 3
Cook with olive oil instead of butter, margarine, vegetable oil or shortening to help decrease your LDL levels and leave your HDL level untouched. Choose extra-virgin olive oil for even greater cholesterol-lowering effects.
Step 4
Eat four to five servings of fresh fruit and vegetables daily for soluble fiber and health.
Step 5
Avoid foods with sauces, butter and creams to help decrease your saturated-fat and cholesterol intake. Eat whole foods that are close to their natural state, and avoid processed and refined foods such as pastries, cookies, crackers, bagels and breads.
Tips and Warnings
- Drink eight to nine glasses of water daily for proper hydration. Moderate your dairy intake to non-fat with no added sugars.
- Consult your doctor before beginning a new diet or exercise program.
