While your body needs some cholesterol to maintain proper health, having cholesterol levels that are too high increases your risk for heart disease. So-called "good cholesterol" is called high-density lipoprotein. This type of lipoprotein removes cholesterol from the bloodstream. Low-density lipoprotein, also referred to as "bad cholesterol" delivers cholesterol to the body and can contribute to heart problems. The foods you eat may influence these good and bad cholesterol levels. Although some individuals may need medication for their condition, others can control their cholesterol levels through diet alone. Ask your doctor to determine if dietary changes, medication or a combination of the two would be appropriate for your situation.
Step 1
Avoid foods high in cholesterol, trans fat and saturated fat. This includes many types of margarine, butter, eggs, cheese, ice cream, fried foods, packaged baked goods and foods served at fast food restaurant chains. Also avoid highly processed meats, such as sausage, salami, hot dogs and bologna.
Step 2
Eat more high-fiber foods. Foods containing soluble fiber, such as oatmeal and oat bran, reduce the absorption of cholesterol in your bloodstream. Eating at least 5 g of soluble fiber a day may decrease your cholesterol levels.
Step 3
Consume about 8 to 10 servings of fruits and vegetables each day. Fruits and vegetables not only have a decent amount of fiber, but also rarely have significant amounts of saturated fat, trans fat or cholesterol. They also have a number of other essential vitamins and minerals.
Step 4
Choose fat-free or low-fat milk products over whole milk. This will help you limit the amount of cholesterol you consume. Eat about two to three servings of fat-free or low-fat milk products a day.
Step 5
Select fish over red meats. Fish often contains high levels of omega-3 fatty acids, which can have a positive effect on your heart. Fish particularly high in omega-3 fatty acids include sardines, salmon, halibut, albacore tuna, herring, lake trout and mackerel. Aim to eat a minimum of at least two servings of grilled or baked fish each week, suggests the American Heart Association.
Step 6
Use olive oil as a salad dressing or butter substitute. Like nuts, olive oil is also high in calories but can provide a number of benefits to your heart. Aim for approximately 2 tbsp. of olive oil a day, suggests MayoClinic.com.
Step 7
Snack on nuts. While nuts are high in calories, they can reduce your risk of heart disease when consumed in moderation. The American Heart Association suggests approximately four to five servings each week. Select nuts that are free of added salt or sugar.
Step 8
Obtain regular checkups from your doctor to monitor your progress. Getting your cholesterol levels checked at regular intervals can help you determine if you are successfully lowering your cholesterol levels with these dietary changes or if you need to take more extreme measures to get your cholesterol under control.
Tips and Warnings
- Take larger helpings of lower-fat dishes and smaller helpings of higher-fat dishes.
- If you have any specific questions about your cholesterol levels or diet, talk to your doctor.
