If your blood cholesterol levels measure higher than you or your doctor consider healthy, changes in your diet and lifestyle can help bring your numbers down and protect you against cardiovascular disease. Eating less saturated fat and more fiber, for instance, may help lower your levels of low-density lipoprotein, typically referred to as LDL or "bad" cholesterol.
Blood Cholesterol Levels
An optimal reading on a blood cholesterol test, taken after fasting, features 200 mg/dl -- milligrams per deciliter of blood -- or less of total cholesterol. Any number higher than 200 mg/dl puts you at higher risk of developing cardiovascular disease, and results above 240 mg/dl put you at very high risk -- double the risk of someone with a reading below 200 mg/dl, according to the American Heart Association. Your total cholesterol count includes the amount of LDL cholesterol, the amount of high-density lipoprotein -- HDL or "good" cholesterol -- and a percentage of the triglycerides in your bloodstream.
Saturated Fat
Foods high in saturated fat, including some meat and tropical oils, can elevate your LDL cholesterol above the optimal level of 130 mg/dl or less. MayoClinic.com recommends you include no more than 16 g to 22 g of saturated fat in your diet daily. Choose lean meat and keep your portions small. A 3 ½ oz. portion of skinless chicken breast, for instance, contains 1 g of saturated fat, while a ½ lb. hamburger with cheese contains 19 g. Protein sources that contain 2 g or less -- no more than 12.5 percent of your recommend daily total -- or saturated fat per 3 ½ oz. serving include halibut, salmon, ham, pork tenderloin and pinto beans.
Fiber
Adding fiber to your diet can help reduce your LDL cholesterol, your blood sugar levels and your blood pressure, according to MayoClinic.com. Women should aim to include 25 g of fiber in their daily diets and men 38 g. A 1-cup serving of beans fulfills more than 50 percent of a woman's need for fiber. Other high-fiber foods include oatmeal, berries, fruit with edible skin, citrus fruit, sweet potatoes, spinach, kale, nuts and seeds.
Considerations
Consume less trans fat and sugar to reduce your triglyceride levels. Keep your intake of trans fat, found in margarine, shortening and commercial baked goods, to 2 g daily. To elevate your heart-healthy HDL cholesterol, exercise regularly. If you're overweight, shedding pounds can help improve your cholesterol numbers. Smoking damages the walls of your arteries, making it easier for LDL and trigyclerides to accumulate. Drinking alcohol in moderation -- two drinks a day for young men and one per day for women and anyone older than 50 -- may improve your HDL cholesterol.
References
- Mayo Clinic.com: High Cholesterol; June 24 2010
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; 2009
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines; Feb. 22 2011
- American Heart Association: What Your Cholesterol Levels Mean; April 11 1011
- University of California San Francisco: Cholesterol Content of Foods; February 2011
- McDonald's: Nutrition Facts
