Dietary changes may be enough to bring high cholesterol levels back to normal and avoid the need for cholesterol lowering medications. High cholesterol levels, specifically LDL cholesterol, increase your risk of stroke and heart attack. Even small changes in the foods you eat can make a big difference in your cholesterol level and heart health.
Fiber
A diet high in fiber lowers blood cholesterol levels. Fiber, particularly soluble fiber, lowers LDL cholesterol levels by binding to cholesterol in the intestines from where it is excreted instead of absorbed and sent into the bloodstream. Good sources of fiber include whole grains, fruits and vegetables
Take in fiber at the rate of 14 g per each 1,000 calories or 25 g total for women, 38 g total for men, the American Dietetic Association recommends.
Omega-3 Fatty Acids
Omega-3 fatty acids are shown to reduce LDL cholesterol levels as well. Fatty fish including salmon, mackerel, lake trout, sardines and tuna provide the highest levels of Omega-3 fatty acids. Eat fish at least twice a week, says the American Heart Association.
Non-fish sources of Omega-3 fatty acids, providing smaller amounts, include flaxseed, canola oil, olive oil and some nuts.
Nuts
Including nuts in a heart-healthy diet can lower LDL cholesterol, says the Mayo Clinic. Nuts contain unsaturated fats, Omega-3 fatty acids, fiber and plant sterols, all of which reduce LDL cholesterol levels. Though most nuts provide heart health benefits,some of the best nuts are walnuts, almonds, macadamia nuts, hazelnuts and pecans. Just a handful of nuts a day is all it takes to reap their heart-healthy benefits.
Foods to Avoid
A diet low in cholesterol, saturated fat and trans fat lowers cholesterol levels. Limit cholesterol to no more than 300 mg a day says the American Heart Association. Both saturated fat and trans fat raise LDL levels thus should be kept to a minimum. Foods high in saturated fat include fatty meats, poultry skin and dairy products that are not low fat. Trans fats are found in stick margarine, many bakery products and some fried foods. A product can claim trans fat free if it contains 0.5 g of trans fat or less per serving so read the ingredient list. If a product contains a hydrogenated oil, it has trans fat. Limiting total fat to less than 25 to 35 percent of total calories is recommended by the American Heart Association.
