High cholesterol puts you at risk for heart disease. If your total cholesterol measures more than 200 mg/dl, as it does for more than 102 million Americans, you face increased risk. This risk doubles if your total cholesterol reaches 240 mg/dl, according to the American Heart Association. But changes in your diet and lifestyle can lower serum cholesterol and reduce your risk of developing cardiovascular problems.
Lifestyle Changes
Lifestyle changes can lower your cholesterol. Smoking damages the walls of your arterials, making it easier to trap cholesterol and other lipids inside your arteries. So, if you smoke, stop. If you drink alcohol, keep your daily intake to no more than one drink a day if you're a woman or older than 50 and to no more than two drinks a day if you're a younger man. Moderate drinking may boost your healthy HDL -- high density lipoprotein -- cholesterol, but excessive drinking may elevate your artery-clogging LDL -- low-density lipoprotein -- cholesterol. Regular exercise can also improve your cholesterol scores.
Reduce Fat
Dietary changes can make a big difference. Fat in your diet can build up in your bloodstream. To reduce serum cholesterol, consume no more than 200 to 300 mg of cholesterol daily by limiting the amount of eggs, shrimp, butter and whole milk products in your diet. Consume no more than 16 to 22 g of saturated fat by choosing lean sources of protein and avoiding tropical oils. Eat no more than 2 g of trans fat a day by avoiding margarine and shortening and foods that contain them. Include more healthy fat in your diet, found in foods such as fish, nuts and olive oil, but keep total fat consumption to between 44 g and 78 g daily.
Add Fiber
Adding fiber to your diet can help you reduce serum cholesterol, lower your blood pressure and lose weight -- three risk factors for heart disease. Men should aim to include 38 g of fiber in their daily menus and women 25 g. Plant foods provide fiber. Eat more fruits, vegetables, legumes and whole grains to increase dietary fiber. Particularly good sources of fiber include beans, oatmeal, berries, citrus foods, leafy green vegetables, sweet potatoes, bran cereal, nuts and seeds.
Sodium and Potassium
Eating less sodium and more potassium can also protect you against heart disease. Aim to include no more than 2,300 mg of sodium in your diet and at least 4,700 mg of potassium in your menu each day. You can reduce sodium by seasoning your food with spices other than salt and by avoiding processed food, including deli meats and canned vegetables, and limiting your use of sodium-filled sauces such as soy. Fruits, vegetables, and non-fat dairy provide good sources of potassium. Some high-potassium foods include artichokes, bananas, sweet potatoes, baked potatoes with skins attached and plain, non-fat yogurt.
References
- MayoClinic; High Cholesterol; June 2010
- American Heart Association; What Your Cholesterol Levels Mean; April 1011
- Mayo Clinic; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association: High Blood Cholesterol and Other Lipids -- Statistics; 2010
- American Dietetic Association; Eat Right: Health Implications of Dietary Fiber, 2008
- Mayo Clinic; Nutrition and Healthy Eating; Dietary Fiber; Essential for a Healthy Diet
