Keeping cholesterol levels properly balanced is an important step in maintaining good heart health. Cardiovascular disease is the leading cause of death in the United States, with an average of one death every 39 seconds. There are two types of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Having high levels of LDL cholesterol can increase your risk of developing heart disease or stroke. Eating a healthy diet and exercising regularly can help to lower your bad cholesterol. A cholesterol-balancing diet works in two ways. In addition to eating foods that contain low levels of LDL, you must consume foods that boost HDL. If you have high cholesterol, speak with your doctor about incorporating healthy eating and physical activity into your daily routine. Continue taking any medications prescribed by your physician to control your cholesterol levels.
High-Fiber Foods
Soluble fiber works as a cholesterol blocker by decreasing the amount of cholesterol that is absorbed into the bloodstream. Eating foods that contain high levels of soluble fiber can help to lower your LDL cholesterol. Foods high in soluble fiber include oatmeal, oat bran, whole grains, fruits and vegetables. To lower both LDL and total cholesterol levels, consume a minimum of 5 to 10 g of soluble fiber daily. A 1 1/2 cup serving of cooked oatmeal topped with a sliced banana provides 10 g of soluble fiber. By making simple changes to your diet, you can incorporate more fiber into your meals. When cooking, replace traditional breadcrumbs with uncooked oatmeal, use brown rice instead of white, and eat fresh fruits in place of drinking fruit juice.
Fish
Eating fish can help to lower cholesterol in two ways. Fish contains both high levels of omega-3 fatty acids, which help to raise HDL, and low levels of saturated fat that is associated with raising LDL. According to the Mayo Clinic, doctors recommend eating at least two servings of fish a week to keep cholesterol levels in check. When preparing fish, steer clear of unhealthy cooking techniques such as breading and frying, and opt for baking, broiling or grilling instead. Fish with the highest levels of omega-3's include mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.
Foods High in Monounsaturated and Polyunsaturated Fats
Monounsaturated fats not only lower both total and LDL cholesterol, they also raise HDL cholesterol. Foods high in monounsaturated fats include raw nuts such as peanuts, almonds, walnuts and pistachios, olive oil, canola oil and avocados. Polyunsaturated fats affect cholesterol in the same way. In addition to fish, other foods high in polyunsaturated fats include corn, sunflower oil, safflower oil, ground flaxseed and soy. Replace foods high in unhealthy transfat and saturated fat with healthy fats.
Low-Fat Dairy
Milk and other dairy products that have a full fat content can increase bad cholesterol levels. Switch to low-fat dairy to maintain adequate calcium intake without increasing cholesterol levels. Consumed on their own, low-fat dairy products will have a thinner consistency but a similar taste to full-fat dairy products. Most recipes that call for high-fat dairy ingredients, such as whole milk, can be substituted with low-fat versions with little change in the outcome of the dish. Skim milk and low-fat milk contain high levels of calcium without the high levels of fat. Choose fat-free, skim or low-fat cheeses that are also low in sodium. Replace full-fat ice cream with low-fat frozen yogurt or sorbet.
