The Perfect Diet for Cholesterol Reduction

When your cholesterol levels become elevated, your risk for hardened arteries, heart disease and stroke goes up. Although hereditary factors are often the cause, your diet plays a role, as well. The perfect diet to reduce your cholesterol involves eating the right foods and avoiding the wrong ones.

Avoiding the Bad

• The first thing you want to do is avoid the foods that are high in saturated fat, cholesterol and trans fats. Eggs, deep-fried foods, processed meats and whole-fat dairy products are examples. Also study the nutrition labels on packaged foods that you buy. Avoid anything that has hydrogenated or partially hydrogenated oils. This is an indicator that they have trans fats, which are not good for you.

Omega-3s

• Omega-3 fatty acids are essential fats that the body cannot produce on its own. They can be found in flaxseed, walnuts and cold-water fish including salmon, mackerel, herring, halibut and tuna. Omega-3 fats can benefit those with high risk of cardiovascular disease, according to the American Heart Association. Eat fish twice a week and incorporate flaxseed and walnuts into your meals.

Fiber

• Fiber comes in the form of soluble, which is absorbed in water, and insoluble, which isn't. Ten or more grams of soluble fiber a day can decrease cholesterol levels, according to the Cleveland Clinic. Foods that are high in soluble fiber include oats, barley, prunes, lentils and beans.

Oil

• Olives and olive oil contain monounsaturated fat. Olive oil also contains a potent blend of anti-oxidants that can lower your LDL cholesterol, according to the Mayo Clinic. This is the bad kind. Add olive oil-based dressing to your salads, use it to saute vegetables, or dip your bread in it for an appetizer.

Intake

• Being overweight or obese is a risk factor. If you fall into this category, eliminate 500 calories from your daily eating to promote a weight loss of a pound a week.