Cholesteral-Lowering Diet

The numbers that comprise a cholesterol reading are the ratio between low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is the bad cholesterol and HDL is good. If your total cholesterol is greater than 200 mg/dl or bad cholesterol outweighs the good, you may be at risk for strokes and heart disease. A proper diet is the most effective way to lower bad cholesterol levels.

Protein

• Those with high cholesterol must be careful about the proteins they consume. Animal meats such as steak, chicken, pork, and turkey are good sources of protein, but must be eaten carefully. For example, they should be broiled, grilled, or baked. Any meat that is deep-fat fried or cooked in lard or butter is detrimental to a person with high cholesterol, although these meats can be eaten every once in a while in small portions.

  Beans are a great way to get protein for someone who's battling high cholesterol. Pinto, navy, lima, and kidney beans are not complete proteins like animal meat, but they are a healthy alternative.

Fish And Fiber

• Fish contain omega-3 fatty acids that help increase HDL cholesterol and reduce levels of triglycerides. Almost every type of fish, ranging from salmon, tuna and shrimp to sardines, are rich with omega-3s. For those who do not like fish, supplements containing fish oils are an option.

  Foods that are high in fiber also help lower cholesterol because fiber hinders the absorption of cholesterol in the body. Whole grain breads, oatmeal, and bran cereals are great examples of high-fiber foods. Also, fruits and vegetables such as apples, bananas, blueberries, broccoli, spinach, and Brussel sprouts have a high fiber content.

What To Avoid

• Anyone who wants to lower cholesterol should avoid eating foods containing saturated fats and trans fats. Saturated fats mainly come from animal sources such as beef, lard, butter, cream, and whole milk. Trans fats are artificial fats that are created when hydrogen reacts with oil. They are found in snack foods such as cupcakes, cake icing, cookies, potato chips, and margarine. No more than 10 percent of daily calories should come from saturated and trans fats.

  Avoid smoking cigarettes and being in the midst of second hand smoke as much as possible. Also, do not be sedentary. Engage in some cardiovascular activities at least 90 minutes a week. This will help decrease bad cholesterol and the likelihood of heart disease.