Your body needs cholesterol -- a waxy substance found in fats in the blood -- to build properly functioning cells. If you have too much LDL ("bad" cholesterol) and not enough HDL ("good" cholesterol) your risk of heart disease increases. For an accurate reading of your cholesterol levels, visit your doctor, who can administer a blood test. As a general rule, try to consume no more than 300 mg of cholesterol a day, or less than 200 mg if your doctor has diagnosed you with heart disease, advises MayoClinic.com.
Step 1
Eat plenty of fruits and vegetables. These high-fiber foods can help lower cholesterol. Make fruits and vegetables the centerpiece of meals and then add proteins and dairy products. Try to incorporate at least 4.5 cups of fruits and vegetables a day into your diet, says the American Heart Association. Start your morning with a banana or apple, add a large spinach salad to lunch or dinner and snack on carrot and celery sticks.
Step 2
Choose whole grains -- which can lower your cholesterol -- instead of products made from refined flours, such as white pasta, rice or bread. Consuming three or more daily servings of whole grains can decrease your risk of heart disease by 20 to 30 percent, according to Discovery Health. Try to eat at least three ounces of whole grains such as whole-grain bread and pasta, brown or wild rice, oatmeal and popcorn -- every day.
Step 3
Limit your intake of high-cholesterol foods, including organ meats, whole milk products and egg yolks. Deep-fried foods are also high in cholesterol. Substitute steamed or baked potatoes for French fries; baked or broiled chicken for fried chicken; and steamed or sauteed vegetables for their breaded-and-fried counterparts.
Step 4
Get your daily fat intake from olive oil, peanut and canola oil, avocados, almonds, walnuts and peanut butter. These foods are high in monounsaturated fats, which are healthier alternatives to high-cholesterol unsaturated fats found in lard and other animal products, vegetable oils, margarine, shortening and packaged baked goods.
Step 5
Eliminate trans fats from your diet. Often found in margarine and packaged cookies and crackers, trans fats increase your LDL and decrease your HDL. In the U.S., if a food contains less than 0.5 grams of trans fat per serving, a manufacturer can label it as "trans fat-free." A little trans fat here and there can add up over the course of a day, says MayoClinic.com. Read labels carefully; if partially hydrogenated oil appears as an ingredient, find an alternative food.
Step 6
Eat at least two 3.5-oz. servings of fish each week, recommends the American Heart Association. Certain types of fish -- including tuna, cod and halibut -- contain less total fat, cholesterol and saturated fat than meat and poultry. Mackerel, salmon and herring are excellent sources of omega-3 fatty acids, which contribute to a heart-healthy diet.
Tips and Warnings
- Being overweight or obese can contribute to high cholesterol. Losing just 5 or 10 lbs. can help lower your total cholesterol, according to MayoClinic.com. Smoking and excessive alcohol consumption can also raise cholesterol levels.
Things You'll Need
- Fruits and vegetables
- Whole grains
- Olive, peanut and canola oil
- Avocados
- Almonds
- Walnuts
- Peanut butter
- Tuna
- Cod
- Halibut
- Mackerel
- Salmon
- Herring
