The average total cholesterol level for American adults is 200 milligrams per deciliter, which is classified as borderline high risk, according to the Centers for Disease Control and Prevention. High cholesterol increases your risk of developing heart disease, the leading cause of death in the U.S. Consuming the right types of fat, eating more fiber and staying within your body’s calorie needs can contribute to improved cholesterol levels.
Choose Healthy Fats
Choosing unsaturated fats -- including monounsaturated fats and polyunsaturated fats -- instead of saturated and trans fats, improves cholesterol levels. Monounsaturated fats are found in olive oil, canola oil, peanut butter, avocados and nuts, including almonds and pecans. Fish are good sources of polyunsaturated fats, as are walnuts and flaxseeds. The Harvard School of Public Health reports that most people do not eat enough of these heart-healthy fats. Choose unsaturated fats instead of saturated fats, found in red meat and dairy fats, to lower “bad” low-density lipoprotein cholesterol and increase your “good” high-density lipoprotein cholesterol.
Increase Fiber Intake
A diet high in fiber-rich foods also contributes to improved cholesterol levels. Most adults consume between 12 and 18 grams of fiber each day, which is below the recommended intake levels. Good sources of fiber include whole-grain foods, legumes, fruits and nonstarchy vegetables. Fiber from oats and legumes is especially beneficial for lowering total and LDL cholesterol. Men between 19 and 50 should consume at least 38 grams of fiber each day and women in the same age range should consume 21 grams of fiber. Men older than 51 should aim for 30 grams of fiber and women in the same age group should consume 21 grams each day.
Control Calories
If you are overweight, losing just 5 to 10 pounds by controlling your calorie intake contributes to lower cholesterol levels. You can use an online tool, like one from the ChooseMyPlate.gov program from the U.S. Department of Agriculture, to estimate your body’s daily calorie needs. Your calorie needs are influenced by your age, sex, weight and physical activity habits. Fill your calorie needs from a variety of sources, including vegetables, fruits, whole-grain foods and healthy sources of protein and fat to help you stay within your calorie needs and control your weight and cholesterol.
Considerations
Including exercise as part of your lifestyle also contributes to lower cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. Healthy lifestyle changes, including better eating and exercise habits, can help improve your cholesterol at any age and move you from borderline levels to safe levels. If you are concerned about your cholesterol after making changes to your lifestyle, talk to your doctor to see if medication may be necessary.
References
- Centers for Disease Control and Prevention: Cholesterol: Facts
- Centers for Disease Control and Prevention: Cholesterol: What You Can Do
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- Linus Pauling Institute; Fiber; Jane Higdon; December 2005
- MayoClinic.com; High Cholesterol: Top 5 Lifestyle Changes to Reduce Cholesterol; May 2010
