The foods you eat to lower your cholesterol levels also work in a diet to lose weight. Excess weight contributes to high cholesterol, MayoClinic.com notes. You can improve your cholesterol levels by losing five to 10 pounds. A heart-healthy diet, high in fiber and low in unhealthy fats, helps lower cholesterol and maintains a healthy weight. For some people who cannot reduce cholesterol levels enough through diet, doctors may also prescribe cholesterol-lowering medication.
Reduce Saturated Fat
Reducing your intake of saturated fat plays a major role in a cholesterol-lowering diet. Saturated fat raises levels of LDL cholesterol, which accumulates in the arteries to form plaque on arterial walls. This interferes with blood flow to the heart and leads to heart disease. Many healthy protein foods contain saturated fat, but you can still get your necessary protein while reducing your fat intake. Choose the leanest of meat with all visible fat trimmed off and chicken or turkey without skin. Some fish, such as cod, has less saturated fat than meat or poultry, according to the National Heart, Lung and Blood Institute. Limit your intake of meat, poultry and fish to five ounces or less per day. Low-fat, high-protein dry peas and beans and tofu make healthy meat substitutes. Select low-fat or nonfat dairy products to reduce saturated fat in the diet.
No Trans Fat
Eliminate trans fat, often found in processed foods or fried foods, such as french fries in restaurants or in takeout. Check food labels for trans fat. Commercially baked snacks may contain trans fat. Manufacturers have used trans fat to keep foods lasting longer. But trans fat has been found to raise LDL cholesterol while lowering healthy HDL cholesterol. HDL protects your blood vessels by clearing out excess cholesterol in the bloodstream and bringing it to the liver for disposal. Eat fresh fruit, raw vegetables and high-fiber nuts as much as possible for snacks. Enjoy low-fat or fat-free snacks and desserts, such as cakes and cookies, once in a while, but make sure they contain no trans fat.
Unsaturated Fat
Protective unsaturated fats improve your cholesterol levels by decreasing LDL and raising healthy HDL, according to the Harvard School of Public Health. Substitute olive, peanut and canola oils, which contain monounsaturated fat, for butter or other fatty ingredients when preparing foods. Avocados, almonds, hazelnuts and pecans also contain monounsaturated fats. Polyunsaturated fats also provide cholesterol-lowering benefits and can be found in walnuts, flaxseeds and fish containing omega-3 fatty acids, a type of polyunsaturated fat. Fish choices include tuna, salmon, herring, mackerel and halibut.
High-Fiber Foods
While limiting or eliminating certain fats, you can add more high-fiber foods to your diet. Enjoy plenty of fruits, vegetables and whole grains in your meals. These foods provide you with a feeling of fullness and improve cholesterol levels for heart health. Eat fresh fruit or canned and frozen fruit without sugary or syrupy additives. Consume raw or steamed vegetables. Avoid breaded or fried vegetables, which can add fat to your meals. Whole-grain or whole-wheat bread and pasta, high-fiber cereal, brown rice, whole-wheat flour, oatmeal and oat bran add benefits for your cholesterol-lowering diet.
