A body that is high in cholesterol is more likely to suffer from heart disease, making it important to follow a healthy diet that keeps cholesterol levels down. Although some people will require medication in addition to a lifestyle change, eating certain foods can help to naturally lower cholesterol. According to The National Institutes of Health (NIH), this type of diet consists of low-saturated-fat and low-cholesterol foods, as well as an increase in fiber.
Meat, Poultry and Seafood
The American Heart Association (AHA) recommends no more than six ounces of lean meat, poultry and seafood a day. Saturated fat is what makes these foods contribute to high cholesterol. There are ways to ensure the meat, poultry or fish are lower in saturated fat. Choosing the leanest cuts possible is important, meaning there shouldn't be any visible pieces of fat. Also, preparing these foods by broiling, roasting or baking will help to drain more fat. Pan-fried meat, poultry and seafood are not recommended, nor are processed foods.
Dairy
Dairy can be high in fat, which contributes to a rise in cholesterol. The AHA does not recommend whole milk, but 1-percent or fat-free skim milk is encouraged. Likewise, purchase dairy products like cottage cheese and yogurt with lower fat content. Not all dairy products contribute to higher cholesterol, however. Certain margarine brands are available that contain plant stanols or plant sterols, which naturally lower cholesterol. These margarines will note this healthy attribute on the label.
Fiber and Whole Grains
The intake of dietary fiber and whole grains can affect the levels of cholesterol in the blood, as well as overall heart health. Soluble fibers are an important part of a low-cholesterol diet. Recommended sources of fiber include oats, oranges, pears, cauliflower, carrots, broccoli and dried beans. Whole grains are also an important part of a heart-healthy diet. Whole-grain bread, brown rice and whole-grain pasta are recommended by the AHA.
Sodium
Consuming too much sodium (salt) can contribute to hypertension and an imbalance in the body's nutrients. This is why a low-sodium diet is important for those looking to lower their cholesterol levels. Many people consume more sodium than they realize, as it hides in processed foods and beverages. Using less salt or no salt during cooking is recommended by the AHA, as is purchasing foods that are marked "low sodium" on the package. Herbs and spices are a healthier alternative to add flavor to food. In restaurants, request meals without salt added.
Top Foods to Avoid
Certain foods are common contributors to high cholesterol. Avoid these foods as much as possible, if not completely. Processed meats such as sausage, bologna, salami and hot dogs are high in both saturated fat and sodium. Egg yolks are high in cholesterol; it is always better to prepare foods with just the egg whites. Other problem foods that lead to high cholesterol include shellfish, cream cheese, liver, kidney, butter and ice cream.
