If you are one of the 102.2 million adults in the United States who have high cholesterol, you need to consider some dietary changes to help prevent coronary artery disease, strokes or heart attacks. Don't risk your health by eating food that can affect your cholesterol readings, because the conditions related to high cholesterol can cause death, disability and long-term problems.
Stick With Polyunsaturated and Monounsaturated Fats
Polyunsaturated and monounsaturated fats are the good fats. According to the American Heart Association, these fats help to lower your blood cholesterol when you use them instead of the saturated fats. They include fatty fish, avocados, nuts, seeds and oils such as canola and olive oils.
Increase Vegetable and Fruit Intake
Eating a heart-healthy diet means consuming plenty of fruits and vegetables. When you are cooking, do not compromise how healthy your food is by adding unhealthy fats. For example, steam your vegetables instead of frying them. Use a little bit of olive oil if you stir fry or saute your food. When you are making desserts with fruit, cut back on any butter or margarine that is called for in recipes.
Increase Soluble Fiber Intake
According to the Mayo Clinic, soluble fiber can help to lower your cholesterol. This includes foods such as oatmeal, kidney beans, apples, pears, barley and prunes. Oatmeal is a healthy way to start the day, while apples, pears and prunes make heart healthy snacks. Barley is a whole grain that can be used in soups or stews, and kidney beans make a healthy protein addition to your main dishes.
Don't Forget the Fish Oil
Some fish are high in omega-3 fatty acids, which according to the Mayo Clinic can help reduce blood pressure and reduce the chances of blood clots. Sources of omega-3s include mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut. Broil the fish with a small amount of olive oil, lemon and herbs rather than frying the fish in a less healthy oil.
Avoid Certain Foods
Saturated fat is found in animal products such as meats and dairy, and small amounts of trans fats naturally occur in some meat and dairy products. But the trans fats in commercial baked goods, such as cookies and cakes, and fried foods, such as doughnuts, appear to be the most harmful. If you have high cholesterol, stick with lean meat such as chicken or fish. Instead of full-fat dairy products, choose nonfat yogurt, milk or cheese. Hydrogenated fats can be found in margarine or spreads. Instead, opt for olive oil or spreads made without hydrogenated fats.
