Your blood vessels rely on a healthy level of cholesterol to maintain flexibility and build cells. Too much cholesterol can start to clog the framework of your blood vessels, meaning your blood does not flow as easily as it once did. Your heart has to start working harder to pump blood through your body, and your tissues start getting less of the oxygen-rich blood needed to maintain healthy functioning. If your physician has diagnosed you with high cholesterol, making dietary changes can help to reduce your cholesterol levels.
Choose Healthy Fats
Two forms of fat can contribute to increased cholesterol levels. The first is saturated fats, which are found in fatty cuts of meat, like a porterhouse steak. The second is trans fats, which are added to foods like pre-packaged desserts to extend their shelf life. Trans fats are especially dangerous because they lower your "good" cholesterol levels that contribute to heart health. Instead of these sources, choose monounsaturated fats, which are linked with lowering cholesterol levels. Monounsaturated fat options include cooking with olive, peanut and canola oils. You also can munch on almonds and walnuts as a good source of fats. However, avoid the kinds that have added salt or sugar, which can have negative health effects.
Fill Up on Fiber
Eating soluble fiber reduces the likelihood that your blood will absorb low-density lipoprotein cholesterol -- known as the "bad" cholesterol. If you have high cholesterol levels, try eating more kidney beans, apples, pears, prunes or cooked oatmeal -- all good fiber sources. Incorporating between 5 g and 10 g of fiber each day can help to lower your cholesterol numbers, according to the Mayo Clinic. Whole grains are another good source of fiber. Replace any refined grains -- like white bread -- with whole-wheat sources instead.
Say Yes to Seafood
Seafood choices like salmon, mackerel, albacore tuna, halibut and herring contain omega-3 fatty acids, which can protect your heart and are low in saturated fats. Consume at least two servings per week to experience cholesterol-lowering benefits. While seafood choices like shrimp and crawfish do contain cholesterol, they tend to be lower in healthy fats than other animal-based options like red meat and poultry.
Pick Up Plant Sterols
Plant sterols are substances added to foods that can have cholesterol-blocking effects in your body. The Mayo Clinic advises that consuming 2 g of plant sterols per day has been shown to lower cholesterol levels by as much as 10 percent. This is the equivalent of drinking two 8-oz. glasses of fortified orange juice a day. Other foods that are fortified with plant sterols include margarine and pre-made yogurt smoothies.
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