Too much cholesterol in your blood promotes the buildup of plaque on the arterial walls and increases your risk of heart attack, stroke and coronary artery disease. Your diet is a major contributor to high blood cholesterol. Making a few important changes in the types of foods you eat can lower your cholesterol to healthy levels and help you avoid the need for medication.
Step 1
Reduce unhealthy fat intake. Saturated fat and trans fat in the diet directly contribute to high cholesterol levels. Limit total fat intake to 20 to 35 percent of daily calories. Reduce saturated fat intake to no more than 7 percent of calories. Try to eliminate trans fat completely. Cut off extra fat from your meat and choose low-fat dairy products. Replace solid fats, like butter, with liquid fats, like olive oil.
Step 2
Limit dietary cholesterol. Consuming cholesterol in the diet is not necessary, since your liver synthesizes all that you need. Reduce dietary cholesterol intake to less than 300mg per day. Remove egg yolks from your eggs and replace fatty cuts of meat with lean protein, like skinless chicken and fish.
Step 3
Fill up on fruits and vegetables. Fruits and vegetables have a large volume so they can keep you full without contributing a lot of calories. Aim to consume three to five servings each of fruits and vegetables daily. Choose a variety of types of fruits and vegetables, and try to eat several different colored fruits and vegetables.
Step 4
Increase fiber intake. Soluble fiber can help reduce your LDL cholesterol levels. Aim to consume 14g of fiber for every 1,000 calories you eat. Choose fiber-rich foods like oatmeal, beans, barley, bran and apples.
Step 5
Eat fish. Fish contains omega-3 fatty acids that can help reduce your cholesterol levels and your risk of heart disease. Aim to consume fish two to three times per week. Choose fatty fish like salmon, halibut, trout, herring, sardines and mackerel.
Step 6
Snack on nuts. A handful of nuts per day can help lower your cholesterol levels. Choose almonds, walnuts, hazelnuts, peanuts or pistachio nuts. Limit intake to handful, however, because nuts are high in calories and can contribute to weight gain if you eat too many.
Step 7
Consume plant stanols and sterols. MayoClinic.com says that plant stanols and sterols can lower LDL cholesterol levels by 10 percent. Choose foods fortified with these substances, such as margarine, orange juice and yogurt.
