How to Lower Cholesterol Levels with Diet Changes

Cholesterol levels are affected by several factors, but diet is one of the primary ways through which you can control your cholesterol. Cholesterol comes in two forms, good cholesterol (high-density lipoprotein or HDL) and bad cholesterol (low-density lipoprotein or LDL). Good cholesterol moves cholesterol through the arteries and to the liver where it leaves the body. Bad cholesterol attaches to the artery walls and, combined with other substances, creates plaque that blocks arteries and can result in a heart attack or stroke. By making some changes to your diet, you can lower your bad cholesterol to a healthier level.

Instructions

• 1

  Choose lean meats like chicken instead of red meat to lower cholesterol.

  Eat less red meat. Red meat is high in saturated fat that raises bad cholesterol in the blood. If you must eat red meat, do so in moderation, choose lean cuts and buy organic when possible. Healthier options are skinless chicken or turkey, fish or soy-based meat alternatives, which actually lower bad cholesterol levels.

• 2

  Oatmeal is a healthy breakfast choice to reduce cholesterol.

  Choose oatmeal or oat bran for breakfast. Oatmeal and oat bran are soluble fiber foods that lower the amount of bad cholesterol in your bloodstream. The Mayo Clinic suggests eating 5g to 10g of soluble fiber each day. Other food sources of soluble fiber are apples, pears, bananas, kidney beans and barley.

• 3

  Walnuts and other nuts are healthy snacks that lower cholesterol.

  Include nuts in your diet. Walnuts, almonds, pecans, pine nuts, peanuts and pistachios are all healthy choices that reduce bad cholesterol in the bloodstream. Nuts are high in protein, contain omega-3 fatty acids, are rich in polyunsaturated fat (the good fat), and have vitamin E, which assists in reducing plaque in the arteries. The Food and Drug Administration (FDA) suggests eating a handful of nuts each day in place of unhealthy snack foods.

• 4

  Choose lowfat or nonfat dairy products to lower cholesterol levels.

  Choose low-fat dairy products. Dairy products such as whole-fat milk, cheese, butter and ice cream are packed with saturated fat that can raise your cholesterol. Choose lowfat or nonfat dairy products instead and 1% or skim milk.

• 5

  Salmon is a healthy choice for people watching their cholesterol.

  Add coldwater fish to your diet. Fish is rich in omega-3 fatty acids, which are beneficial in lowering bad cholesterol in the blood. Try adding two servings a week of coldwater fish to your diet, including mackerel, salmon, tuna, lake trout, herring and sardines. The healthiest ways to cook fish is to bake, broil or grill it.

• 6

  Eating fruit helps lower bad cholesterol.

  Eat plenty of vegetables and fruit. Vegetables and fruit are rich in complex carbohydrates and fiber that, according to the Harvard Medical School, are beneficial in lowering bad cholesterol.

• 7

  Add olive oil to favorite foods for its cholesterol-lowering benefits.

  Try adding olive oil to your daily diet. Extra-virgin olive oil is rich in antioxidants and assists in lowering blood cholesterol. The FDA suggests having two tablespoons each day. Include olive oil in salad dressing or when cooking meats or vegetables.

• 8

  Limit the number of egg yolks you eat for healthier cholesterol levels.

  Limit the amount of eggs you eat each week. One egg yolk contains 213mg of cholesterol, almost an entire day's allotment. The Harvard Medical School suggests limiting egg yolks to 4 per week. Eating egg whites is recommended instead of the whole egg.