Cholesterol occurs naturally in your body as a waxy, fat-like substance. Your body uses cholesterol to aid in digestion, produce hormones and manufacture new cells. Although your body makes all the cholesterol it needs, eating foods containing cholesterol may lead to high cholesterol levels. Too much cholesterol in your bloodstream may build up, narrowing your arteries and limiting blood flow to your heart or brain. The food you eat can have a direct impact on your cholesterol level and the proper diet may help lower your cholesterol.
Step 1
Eat less than 200 mg of cholesterol daily. Read the nutrition facts on all packaged foods. According to the American Heart Association, most 3-oz. portions of meat have about 70 mg of cholesterol. Cholesterol is only found in animal products, so you may consider adding more plant-based foods to your diet. Legumes and nuts may be healthy protein sources. Although nuts can be high in fat -- they don't contain any cholesterol.
Step 2
Reduce your saturated fat intake. MayoClinic.com recommends that for a healthy diet, 20 to 30 percent of your total daily calories should come from fat, and no more than 7 percent should come from saturated fat. Choose lean cuts of beef such as sirloin or chuck. Broil meats, rather than pan-fry and use a rack when cooking meats that will allow the fat to drip away. Remove the skin from poultry to lower your saturated fat consumption.
Step 3
Eliminate trans-fats. Often found in store-bought cookies, cakes and snack foods, trans-fats will raise your cholesterol levels. Read the ingredient list and avoid anything that has the words, "hydrogenated" or "partially-hydrogenated."
Step 4
Eat foods high in soluble fiber. Ten grams of soluble fiber per day can lower your cholesterol levels. Fiber binds with cholesterol in your body and stops it from being absorbed. Don't peel the skin on your fruits and vegetables -- much of the fiber is either in the skin or just below it.
Tips and Warnings
- Exercising and maintaining a healthy body weight can help lower your cholesterol levels.
- Your doctor may recommend a cholesterol-lowering medication to help prevent cardiovascular disease, high blood pressure and stroke.
