A variety of things can affect your cholesterol levels. Genetics, lifestyle and even gender play a role in how cholesterol, a waxy substance found in foods and manufactured in your body, affects our health. The good news is that you can lower cholesterol by making a few simple changes to your diet.
Meat and Fat
A healthy diet can help keep your cholesterol levels low. Cholesterol is a waxy lipid found in all animal products, and most kinds of fatty meats contain a high proportion of saturated fat as well, which is known to raise cholesterol levels when eaten. So reducing the amount of fatty meat you consume can lower cholesterol. Limit your intake of meats such as beef or ham, or ask to have the fat trimmed and the skin and fat removed from poultry. Choose lean meats and fish for the protein portion of your meals. Avoid fatty organ meats such as brains, kidneys and liver. Avoid "bad" fats such as saturated fat and especially trans fats, and opt instead for foods that contain monounsaturated and polyunsaturated fats, which can actually lower blood cholesterol levels.
Dairy
Ice cream, cheese and milk contain a lot of fat and can sabotage a cholesterol-reducing diet. Instead, choose low-fat or nonfat milk and cream substitutes to help reduce cholesterol.
Fiber
Add fiber to your diet by increasing the amount of whole-grain breads, vegetables and fruits you eat to help reduce cholesterol. Eat water-soluble fiber such as that found in oat bran. This kind of fiber will lower your cholesterol levels by absorbing it in your intestines. It is especially effective when combined with a diet low in saturated fat.
Dietary Cholesterol
The U.S. Department of Agriculture in their 2010 Dietary Guidelines recommends no more than 300 mg of cholesterol a day. They also suggest that you limit even lean meats to no more than 6 oz. a day.
Consideration
You should see a change in your cholesterol levels within a few months of changing your diet. Consult your doctor before starting any diet plan, and follow up with him if you are not achieving the cholesterol reduction goals you are aiming for.
References
- Harvard Medical School: 15 Tips for Lowering Your Cholesterol Naturally
- Center for Disease Control: Cholesterol
- "Barron's Medical Guide"; Dr. Mikel A. Rothenberg; 2006
- USDA: Dietary Guidelines for Americans
