If you have high cholesterol, one of the best things you can do for your health is to lower your cholesterol levels. High cholesterol levels can cause you to develop atherosclerosis, a condition which increases your risk of having a heart attack or stroke. Although there is no specific diet to lower your cholesterol, by changing your eating habits you can reduce the amount of cholesterol in your blood.
Fats
One of the most important things you can do to lower your cholesterol levels is to limit your fat intake. Fat should comprise less than 30 percent of the calories which you consume each day. Of particular importance is the amount of saturated and trans fats you consume. Saturated fats, which are found in whole-fat dairy products and meats can increase your cholesterol levels. Trans fats, which are found in products made with hydrogenated vegetable oils, also increase your cholesterol levels and should be avoided. These fats can be found in margarine sticks, commercial baked goods and other processed foods.
Cooking Techniques
You can also lower your cholesterol levels by changing the way that you cook. For example, broiling meat instead of pan-frying it can reduce the fat and cholesterol content of your meal, the American Heart Association explains. You can also reduce your cholesterol levels by trimming visible fat off of meat, choosing leaner cuts of meat and limiting your intake of processed meats such as salami, sausage and bologna. When baking or roasting meat, use a rack to drain excess fat.
Omega-3 Fatty Acids
Another way you can lower your cholesterol levels is to consume more omega-3 fatty acids. Omega-3 fatty acids are a type of unsaturated fat which can be found in fatty fish, such as salmon, mackerel, sardines, lake trout and herring. These beneficial fats are also present in fish oil, walnuts and flaxseed oil. Omega-3 fatty acids can lower your cholesterol and triglyceride levels and are effective at reducing your risk of having a heart attack.
Fiber and Plant Sterols and Stanols
Another way to use your diet to lower your cholesterol levels is to consume substances which impair your intestines' ability to absorb cholesterol. Soluble fiber, which can be found in oat bran, fruits and vegetables can interfere with cholesterol absorption, the Mayo Clinic notes. You can also consume foods, such as tub margarine and some forms of orange juice which have been fortified with plant sterols and stanols. These substances are chemically similar to cholesterol and can prevent your intestines from absorbing some of the cholesterol from your diet.
