High cholesterol is a serious problem that can lead to heart attack and stroke. When "bad" cholesterol, or LDL, builds up on the walls of your arteries, it causes artery hardening and narrowing. This is serious because it can stop blood flow to your heart. The good news is that high cholesterol is extremely responsive to dietary changes. If your LDL cholesterol is too high, you can take steps to lower it through changing your diet and losing weight if you're carrying too many pounds.
Step 1
Cut the saturated fat and trans fat from your diet. Reducing your intake of unhealthy fats is the single most important dietary move you can make to reduce your cholesterol. If you're looking to lose weight, cutting down on dietary fat will help with dropping pounds, too -- which also helps lower cholesterol in and of itself. To best reduce saturated and trans fats in your diet, avoid foods like butter, fatty meats, cream, gravy, mayonnaise, cream, and many commercially-prepared baked goods and snack foods.
Step 2
Eat whole grains. Replacing the refined, processed, "white" grains in your diet with all-natural whole grains is an effective way to lower your bad cholesterol. The fiber in whole grains foods helps sweep away artery-clogging LDL cholesterol, and its hearty, filling texture is a boon to dieters, too. Foods that contain whole grains include brown rice, whole-grain breads, whole-wheat pasta, barley, bulgur, quinoa, whole oats, oat bran cereals, bran flakes, wheat germ, millet and flaxseed.
Step 3
Eat more fruits and vegetables. Most Americans do not eat enough fruits and veggies, notes the Michigan Department of Community Health. Yet, these foods are nutrition powerhouses, providing loads of vitamins, antioxidants and fiber for little to no fat and few calories. That makes them invaluable to weight-loss dieters and people simply looking to lower their cholesterol. Everywhere you can, add fruits and vegetables to your meals and snacks to increase your fiber intake and help lower your LDL.
Step 4
Choose leaner sources of protein including meatless proteins. Many meats are high in LDL cholesterol-raising fat and cholesterol. Leaner protein sources are better for your cholesterol level and your heart health. Switch to choices like fish, poultry, beans, legumes and soy products when possible. Beans, fatty fish, such as salmon and tuna, and soy proteins are especially helpful to your cholesterol level. All are healthy additions to your dieting efforts.
Step 5
Add healthy fats to your diet. Don't eliminate all fat, even if you're dieting. Unsaturated fats like those found in fatty fish, nuts, avocados, flaxseed, olive oil and canola oil are good for your heart and can help you feel satisfied when eating. Use these healthy fats in place of saturated and trans fats.
