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Healthy Eating for Lower Cholesterol

High cholesterol levels significantly increase your risk of developing heart disease, the number one killer of men and women in the United States each year, according to the National Institutes of Health. Too much cholesterol in the blood causes plaque to build up in the arteries, which slows the movement of blood to heart and causes heart trouble. Drug treatments are available to treat high cholesterol levels, but exercising regularly and eating a healthy diet can also help lower levels into a healthier range.

  1. TLC Diet

    • The TLC, or Therapeutic Lifestyle Changes, diet is designed to help lower cholesterol levels in people whose LDL cholesterol--or "bad" cholesterol--levels are too high. The diet, advocated by the American Heart Association, focuses on limiting fat intake so saturated fat accounts for no more than 7 percent of total calories and so less than 200mg of total cholesterol is consumed each day. Foods low in saturated fat include low-fat dairy products, fish, lean meats, poultry with the skin removed, fruits, vegetables and whole-grain breads and pastas. Foods high in cholesterol, such as eggs, liver and other organ meats, and full-fat dairy products should be eliminated from the diet. It's also important for people with high LDL levels to eat only as many calories as they need to maintain a healthy body weight.

    Omega-3 Fatty Acids

    • According to the American Heart Association, research indicates omega-3 fatty acids can help lower blood cholesterol. Natural sources of omega-3 fatty acids include many different types of fish, including salmon, albacore tuna, lake trout, herring and mackerel. Try regularly eating these foods to lower LDL levels. Fish oils containing omega-3 fatty acids are available, but these are generally not recommended for people with high cholesterol levels because of their high calorie count.

    Fiber

    • Soluble fiber is an important part of a healthy diet, and research from the National Cholesterol Education Program has shown it can help lower blood cholesterol levels. You should try to eat between 20 and 30 of fiber each day. Good sources include beans, oats, oat bran, barley and fruits and vegetables such as strawberries, oranges, pears, carrots and brussel sprouts. You can also try using a fiber supplement to boost your daily intake.

    Limit Empty Calories

    • When dealing with high cholesterol, your diet needs to be full of nutritious foods that provide the amount of calories needed to maintain a healthy body weight. Foods containing empty calories--high-calories foods with no real nutritional value--should be avoided. Examples of these foods include alcohol, cakes, cookies and other highly processed foods such as fast food, boxed cake and cookie mixes, convenience foods such frozen dinners and other food items with have preservatives added.

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