Total cholesterol is based on LDL (low-density lipoprotein) and HDL (high-density lipoprotein). Your LDL is your bad cholesterol and this is the number that you want to get down when your cholesterol is high. Elevated LDL numbers can increase your risk for plaque development in your arteries, which can lead to heart disease. To lower your LDL levels, your doctor may prescribe medication, you can eat certain natural foods or you can do both at the same time.
Step 1
Spread fortified margarine over your bread during dinner. Sterols and stanols are extracts that come from the cells of plants. According to the Johns Hopkins University, dietary plant sterols and stanols lower LDL cholesterol levels by about 6 to 20 percent and they produce the greatest reduction of LDL cholesterol at a dosage of about 2g per day.
Step 2
Eat nuts when you want to snack. Skip the crackers, cupcakes, cookies and doughnuts when you need a snack in the afternoon. Reach for half a handful of nuts instead for their ability to lower LDL cholesterol. According to Harvard Medical School, 2 oz. of nuts a day can slightly lower LDL, on the order of 5 percent. Almonds, peanuts, cashews, pecans and walnuts are all good options.
Step 3
Eat fatty fish two to three times a week. Omega-3 fats are essential fatty acids that can be found in cold water fish like herring, mackerel, salmon, halibut, tuna and sardines. According to the Mayo Clinic, these fats can help lower your cholesterol and prevent blood clots. Replace high-fat meats with a tuna steaks and top your salad with a hunk of salmon.
Step 4
Mix up a bowl of beans and barley and have it with your dinner. Both of these foods, along with apples, citrus fruits, strawberries, rice bran and oatmeal are all high in soluble fiber. According to the American Heart Association, when you eat them regularly as part of a diet low in saturated fat, trans fat and cholesterol, the soluble fiber lowers blood cholesterol. Include these foods in your meals and have them as snacks.
Step 5
Consume small meals every two to three hours to lower your LDL cholesterol. Use foods that are high in soluble fiber and low in saturated fat. Hummus with whole wheat crackers and a cup of raw vegetables is a meal example.
Tips and Warnings
- Look for specially marked margarine containers stating that they are fortified with sterols and stanols. There are other products fortified with sterols and stanols, such as yogurt, milk and juice.
