Cardiovascular disease is the leading cause of death in the United States. Lowering your blood cholesterol levels can help to reduce your risk of developing heart disease. High cholesterol occurs when you have too much cholesterol in your blood, so it builds up on the walls of your arteries, causing them to narrow, and it may eventually block them entirely. This build-up of cholesterol is called plaque and it can lead to heart attack or stroke.
Two Types of Cholesterol
There are two types of cholesterol: low-density lipoprotein, or LDL, which is called bad cholesterol and high-density lipoprotein, or HDL, which is called good cholesterol. HDL picks up cholesterol in your body and takes it back to the liver to be removed from the body. On the other hand, LDL carries cholesterol back to the arteries, where it sticks to the walls and causes plaque build-up. The best way to naturally lower your cholesterol is through healthy lifestyle changes.
Avoid Smoking and be Physcially Active
Avoid smoking. Smoking can lower your good cholesterol and may cause blood clots, which can narrow your arteries. Regular physical activity -- 30 minutes of exercise daily -- will help to increase your HDL levels.
Choose Healthy Fats and Limit Saturated Fats
Choose healthy fats. Use liquid vegetable oils such as canola, sunflower, soybean or olive oil in place of solid fats like butter, lard or shortening. Be sure to include two servings of fish weekly to meet your requirements for omega 3 fats. Limit saturated fats -- select lean cuts of meat, trim all visible fat and remove skin before cooking. Limit processed meats such as sausage, bologna and hot dogs.
Increase Fruits, Vegetables and Fiber Intake
Fruits and vegetables are high in vitamins and fiber and are low-fat, low-salt and low-calorie. Use vegetables to add colorful crunch to your meals or use them pureed in place of fat when baking. Think applesauce or bananas in muffins and cookies or zucchini in brownies. Increase your fiber intake -- fiber helps to reduce cholesterol and keeps you full. Opt for whole grain varieties of pasta and breads and brown rice instead of white. Go for whole fruits and vegetables more often than juices.
Reduce Meat Intake and Choose Low-Fat Dairy Products
Reduce your meat intake. Meat products are the main culprit of saturated fat and cholesterol in your diet. Consider meatless meals a few times a week, such as spinach lasagna, Portobello mushroom burgers or eggplant Parmesan. Use low-fat dairy products, such as 1 percent fat or skim varieties. Substitute two egg whites for one whole egg, as the cholesterol is in the yolk.
Monitor Sodium Intake and Choose Heart Healthy Cooking Methods
Monitor your sodium intake. High dietary sodium can lead to hypertension, which increases your risk of heart disease. Use herbs and spices in place of salt and limit its use at the table or in cooking. Beware of "salty dogs": canned soups and vegetables, condiments, olives, pickles, lunch meats, bacon, and cheese. Limit prepared and frozen meals and eating out. Use heart-healthy cooking methods. Broil rather than pan fry, use a fat separator to reduce fat or remove hardened fat from cooked foods. Baste foods with healthy marinades instead of fat drippings.
References
- National Institutes of Health: High Blood Cholesterol
- American Heart Association: Lifestyle Changes and Cholesterol
- American Heart Association: Cooking for Lower Cholesterol
- The American Journal of Clinical Nutrition; Cholesterol-lowering effects of dietary fiber: a meta-analysis; Lisa Brown et al; January 1999
