High cholesterol can be caused by genetic factors, or a combination of genetics and a diet high in saturated fat. While you can't change your genes, you can change your diet. Lowering unhealthy fat in your diet and eating more foods containing poly- and mono-unsaturated fat, along with fibrous foods, more fruits and vegetables, can get your cholesterol to a healthy level.
Unhealthy Fats
Saturated fats raise your LDL level, which is the bad cholesterol that causes heart disease, type two diabetes and certain kinds of cancers. To lower your LDL cholesterol, limit your dietary intake of saturated fat to less than 7 percent of your daily total calories, advises the American Heart Association. Saturated fat is contained in animal products such as beef, veal, lamb, pork and dairy products. Trans-fat is found in products such as margarine, shortening and cooking oils. This type of fat should be limited to less than 1 percent of your total daily calories.
Healthy Fats
Most of your dietary fat intake should come from poly- and mono-unsaturated fat sources. This type of fat is found in fish such as trout, salmon and herring. Oils that contain poly- and mono-unsaturated fat are soybean, corn, safflower, canola, olive and sunflower oils. Your total fat from all fat sources should be between 25 to 35 percent of your daily calorie intake, according to the American Heart Association.
Omega 3 Fatty Acids
The American Heart Association recommends eating fish twice a week. Fish is low in saturated fat and high in omega 3 fatty acids which contain poly-unsaturated fat. A diet high in polyunsaturated fat can lower your bad cholesterol and raise your good cholesterol, or HDL, level. Types of fish that at high in omega 3 fatty acids are mackerel, lake trout, albacore tuna and halibut. Oils that contain omega 3 fatty acids are flaxeed and canola oils. Eating your fish baked or broiled is healthier than having it fried.
Fibrous Foods
High-fiber foods such as oatmeal contain soluble fiber that lowers bad cholesterol by limiting the amount of cholesterol absorbed by your body. This type of fiber is also contained in kidney beans, apples, barley and pears. Aim to consume 5 to 10 g of fiber a day. Vegetables and fruits are an excellent source of fiber, and are also fat free. Aim for 2 to 4 servings of fruit and 5 servings of vegetables per day.
