Cholesterol is a waxy-like substance that is important for the body, but too much cholesterol can cause serious healthy problems. Cholesterol protects nerves, forms components of your cells and is involved in many important chemical reactions. However, when over-consumed, cholesterol can clog your arteries and lead to heart disease, stroke and other blood vessel diseases. Therefore, you should first change your diet to lower your cholesterol.
Step 1
Avoid foods high in cholesterol. If you are no longer eating foods that contain a lot of cholesterol, your body will begin lowering the levels of cholesterol in your body naturally. Therefore, you should avoid foods that are high in cholesterol, such as meats, egg yolks and dairy products, as well as foods that contain these as ingredients.
Step 2
Eat oatmeal for breakfast most days of the week. According to MayoClinic.com, oatmeal can help reduce your total cholesterol and your low-density lipoprotein cholesterol, or LDL. LDL cholesterol is the type of cholesterol that accumulates in your blood vessels and increases your risk for heart disease and stroke. Eat a piece of fruit with your oatmeal to increase the fiber content and further lower your cholesterol.
Step 3
Cook with olive oil instead of vegetable oils. Olive oil contains healthy polyunsaturated and monounsaturated fats that help increase your high-density lipoprotein cholesterol, or HDL, or your "good" cholesterol. Specifically, HDL lowers your unhealthy LDL cholesterol and total cholesterol levels. Because olive oil is 100 percent fat, it still contains many calories that may lead to weight gain over time; take this into account when planning your diet.
Step 4
Replace red meat and pork with fish. Fish, such as sardines, salmon, herring, mackerel, lake trout and albacore tuna, are rich in healthy omega-3 fatty acids that will help reduce your total cholesterol levels over time. Set a goal to eat fish at least twice per week to lower cholesterol with your diet.
Tips and Warnings
- Take your cholesterol medications as directed. Have your cholesterol levels checked regularly.
