How to Fight High Cholesterol With a Diet

Because of the fast paced nature of the modern world, many of us choose quick and easy food choices instead of the right ones. Because of our preference for the quick and easy, there are a number of dietary imbalances that are all too common. A cholesterol imbalance resulting in high cholesterol is among the worst dietary problems you can have. Fortunately, by knowing which foods to seek and which to avoid, you can fight high cholesterol with changes to your diet.

Instructions

• 1

  Choose the right kind of fats to include in your diet. Cholesterol can be separated into two categories: high density lipoproteins (good cholesterol) and low density lipoproteins (bad cholesterol.) Use cooking oils high in monounsaturated fats, which raise HDL levels, like canola or olive oil. Look at nutritional facts to find foods that have low or no levels of saturated fats and trans fatty acids.

• 2

  Eat grains high in soluble fiber. Soluble fiber helps to lower and carry away bad cholesterol and raise levels of the good kind. Replace refined flour breads with whole grain breads. Food judgments can best be made by comparing the carbohydrate facts on the nutrition label. Choose oats in the morning instead of corn grits and brown rice instead of white rice for soluble fiber.

• 3

  Choose the right kinds of protein foods to include in your diet. Protein should come from lean or non-fatty sources. Eat healthier meat, replacing fatty meat with poultry, chicken, prime or lean cuts of beef, and leg and loin cuts of pork. Get protein from non-meat sources like black beans and other legumes.

• 4

  Incorporate beneficial plant foods into your diet. The right veggies, fruits and mushrooms have different beneficial fats, antioxidants and other natural compounds that lower bad cholesterol. Choose dark, leafy green vegetables like spinach, kale and chard, and eat four or more servings per day. Incorporate high antioxidant fruits like apples, blueberries and pomegranate into your diet.

• 5

  Add sources of omega 3 fatty acids to your diet. Omega 3 fatty acids have numerous benefits for your health, including lowering your LDL cholesterol levels. Choose natural sources of omega 3 like salmon and walnuts. Consider supplementing yourself with cold-pressed flax seed oil, which is very high in omega 3s.