Poor eating habits can lead to high cholesterol levels, one of the major contributors to heart disease. The body needs the waxy, fat-like substance provided by cholesterol, but too much sticks to the walls of the arteries and chokes the flow of blood. If you've got high cholesterol, there are drugs that can help lower it, but doctors at the National Institutes of Health report that while many people need medication, you can lower your cholesterol by eating more vegetables and fruit and increasing the amount of exercise you do. Make other small changes in your dietary plan to lower your cholesterol.
Types
A diet that includes soluble fiber will lower cholesterol levels, reports the Mayo Clinic. Foods high in soluble fiber include oatmeal, kidney beans, apples, prunes and pears. The Mayo Clinic recommends adding 10g or more of soluble fiber in a dietary plan each day. You can get about 6g of soluble fiber from 1 1/2 cups of oatmeal. Fruit on the hot cereal can add another 4g.
Effects
Additional effects from various foods can greatly affect cholesterol levels. Many foods, such as nuts and olive oil significantly lower blood cholesterol levels. While almonds, walnuts, peanuts, hazelnuts and pistachios can lower cholesterol levels, you must be cautious about the number of extra calories you're adding to your diet plan. In addition to olive oil, fish is a good source of omega-3 fatty acids, which lower cholesterol but should be eaten in moderation. Broil or bake fish unbreaded to avoid weight gain.
Expert Insight
Food manufacturers have found ways to fortify their products to help in the fight against high cholesterol. The Mayo Clinic reports that food with added stanols, or sterols, can block cholesterol absorption. Common products that can be purchased with added plant sterols include yogurt, orange juice and margarine. Consuming 2g of sterols a day, or about two 8-oz. glasses of fortified orange juice, can lower cholesterol levels.
Considerations
Consider how much fat you take in each day and how its prepared. The American Heart Association recommends a daily dietary plan that consists of no more than 6 oz. of cooked poultry, fish or lean meat to reduce saturated fat. Saturated fat in the diet causes high blood cholesterol levels. Remove as much fat as possible before eating and cook by broiling, baking or boiling.
Misconceptions
Many people trying to lower their cholesterol believe they can't eat healthy meals in restaurants, but with a few tips, those misconceptions can be erased. Restaurants are more sensitive to special dietary needs and will often alter their food preparation when asked. Ask for butter and sauces on the side to control the fat content of your meal. Avoid appetizers and desserts. Choose fresh ingredients at a salad bar and choose restaurants that serve healthier options.
