An estimated one in six adults in the United States has high cholesterol, according to the U.S. Centers for Disease Control and Prevention. High cholesterol significantly increases your risks for heart diseases, especially those risks related to the development of cholesterol plaque in the arteries. You can make dietary changes to help reduce your cholesterol.
Step 1
Choose leaner meats when grocery shopping for proteins. Replace meats that have higher saturated fat levels, such as prime cuts or cuts with a lot of visible fat content, with leaner options such as flank steak, skinless chicken breast, turkey breast or pork loin. Choose skinless options or remove the skin from meats like bone-in chicken or turkey. Higher saturated fat content typically translates to greater cholesterol content, which increases your overall intake of "bad" LDL cholesterol.
Step 2
Introduce more plant-based proteins like soy, legumes, seeds and nuts into your diet. Plant-based proteins are free of bad cholesterol, which can reduce your total cholesterol levels when they replace other protein sources that have higher levels of bad cholesterol.
Step 3
Reduce your dairy intake. Like other animal-based products, dairy items, from milk to ice cream, contain bad cholesterol. When choosing dairy, opt for low-fat or non-fat dairy products to limit your cholesterol intake. You can also replace dairy products with other items made from cholesterol-free foods like almond milk, rice milk or soy milk.
Step 4
Include foods with higher soluble fiber content such as oranges, plums, carrots, oatmeal, pears, and beans like kidney beans or pinto beans. Soluble fiber creates a gel in your digestive tract when consumed. This gel helps block the absorption of cholesterol into your bloodstream. Aim to include at least 5 g to 10 g or more of soluble fiber to see effects on your cholesterol level, the Mayo Clinic suggests.
Step 5
Increase your intake of foods with omega-3 fatty acids, like salmon and other fatty fish, as well as flax seeds, walnuts and tofu. Omega-3 fatty acids increase your HDL "good" cholesterol levels. HDL cholesterol helps transport LDL cholesterol out of your bloodstream, reducing your overall cholesterol levels.
Tips and Warnings
- To decrease your cholesterol levels even farther, add regular exercise to your weekly routine.
- Talk to your doctor before starting any new diet program to ensure the diet fits your individual health needs.
