Cholesterol refers to lipids in your bloodstream that are necessary building blocks for optimal health. These lipids play a role in cellular repair, estrogen and testosterone production, vitamin D synthesis and cognitive function, according to the University of Maryland Medical Center. However, high levels of certain types of cholesterol, particularly triglycerides and low-density lipoproteins, may increase your risk of heart attack and stroke. Simple dietary changes can help you lower cholesterol levels and reduce your risk of developing heart disease.
Step 1
Add avocados to your diet. Avocados have gained a reputation as fat-laden fruits; however, they contain unsaturated fats that are necessary for brain, nervous system and organ health, according to Phyllis Balch, author of "Prescription for Nutritional Healing." They also contain oleic acid, a type of essential fatty acid that may help reduce triglyceride and low-density lipoprotein levels in your bloodstream.
Step 2
Use olive oil for frying and baking instead of opting for margarine or shortening. Unlike shortening and margarine, which typically contain trans fats that elevate "bad" cholesterol levels, olive oil contains monounsaturated fats that may help lower total cholesterol levels and low-density lipoproteins, according to MayoClinic.com. Choose extra-virgin olive oil, an unprocessed form that may offer greater cholesterol-lowering benefits than chemically-processed versions.
Step 3
Opt for plant-based proteins instead of animal proteins. Meats, particularly red meats such as pork and beef, contain large amounts of saturated fats that can elevate your blood cholesterol levels. Dairy products are also high in saturated fats. Conversely, lean proteins such as tofu, tempeh, seitan and soy milk provide energy without adding cholesterol-raising saturated fats to your diet.
Step 4
Limit or eliminate your consumption of fast foods. Fried fast food choices such as onion rings, jalapeno poppers, cheese sticks, breaded fish patties and french fries typically contain cholesterol-elevating trans fats. If you must eat at a fast food restaurant, choose leaner foods such as grilled chicken or salads with fat-free dressing.
Step 5
Pack fresh, raw vegetables as snacks. Raw vegetables such as broccoli, carrots, cauliflower and celery are high in dietary fiber, which may help clear excess "bad" cholesterol from your bloodstream, according to Balch. Packing these foods as snacks also reduces your temptation to opt for donuts, crackers, fruit pies and other packaged snacks that typically contain saturated fats and trans fats.
Things You'll Need
- Avocados
- Olive oil
- Plant-based proteins
- Raw vegetables
References
- University of Maryland Medical Center: Cholesterol
- MayoClinic.com: Olive Oil -- What are the Health Benefits
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
