High blood cholesterol is associated with an increased risk of high blood pressure, heart attack and stroke. You may have elevated blood cholesterol because you are genetically predisposed to it or because of a diet that's high in cholesterol or saturated fat. Elevated blood cholesterol is a precursor to cholesterol synthesis in your body. Eating a healthy diet and exercising regularly are two of your best weapons against high cholesterol.
Step 1
Eat at least 14 g. of fiber for every 1,000 calories in your diet. The 2010 Dietary Guidelines for Americans recommends eating whole grains, vegetables and fruits to fulfill your daily fiber requirements as well as get a healthy dose of vitamins and minerals. Focus especially on foods that are high in soluble fiber because that is the type of fiber that binds to cholesterol molecules in your small intestine and prevents them from being absorbed into your blood. Soluble fiber also binds to bile, which is one of the building blocks of cholesterol molecules. Although 14 g. per 1,000 calories is the recommended minimum, you can eat as much as 50 g. of fiber per day without adverse health effects. Foods that are high in soluble fiber include apples and oatmeal.
Step 2
Exercise almost every day. Regular exercise increases your level of HDL, or "good," cholesterol. The ratio of HDL to LDL cholesterol is a strong predictor of your risk of heart disease, so doing as much as possible to raise your HDL levels goes a long way toward improving your health outcomes. The American Heart Association recommends at least 30 minutes of moderate physical activity like jogging, dancing or competitive sports five to seven days per week.
Step 3
Limit your saturated fat intake to seven percent of your caloric intake or less. A diet high in saturated fat increases your body's production of LDL cholesterol, which will make your blood cholesterol go up whether you eat dietary cholesterol or not. Foods that are high in saturated fat include butter, deep-fried foods, cheeses and red meat.
References
- "Harvard Medical School Family Health Guide"; Anthony L. Komaroff; 2004
- "Krause's Food and Nutrition Therapy: 12th Edition"; L. Kathleen Mahan, et al.; 2008
- USDA and U.S. Department of Health and Human Services; Dietary Guidelines for Americans: 2010; December 2010
