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Good Diet to Lower Cholesterol

Cholesterol is a type of fat needed by the body; cholesterol is naturally created by the liver and is used in cell generation processes and can also be obtained by foods. However, excessive amounts of cholesterol, which can be determined via a blood test, can eventually contribute to cardiovascular problems and atherosclerosis. A blood test that is higher than 240 mg/dL is indicative of high cholesterol.

  1. Fat Intake

    • Keep fat intake within a normal range, which can be determined by your daily caloric intake. Use an online calorie calculator to determine the appropriate number of calories you should consume for your weight and age and then multiply that number by 30 percent. For example, if you require 1700 calories, multiply 1700 x .30. Based on this example, your intake of fats should be no more than 510 calories a day. Divide 510 by 9. (There are nine grams of fat in every calorie.) Again, based on this example, you should consume 56.6 grams of fat to maintain a low cholesterol level.

      Unsaturated fats are better for low cholesterol diets, as these types of fats do not solidify. You must restrict your intake of saturated fats, which are derived from whole milk and meat consumption, and consume more monounsaturated fats like those found in canola oil, peanuts, and olives to reduce your cholesterol levels.

    Consume More Fish

    • You must consume a portion of fish up to three times per week to maintain low cholesterol levels. Fish like tuna, herring, sardines, trout, and salmon have high levels of omega-3 fatty acid. It is important to note that omega-3 fatty acid is revered for its ability to lower cholesterol levels, particularly LDL cholesterol. Fish oil also increases HDL cholesterol levels, which is healthy for the body.

    Eat More Fiber

    • You should increase your soluble fiber intake. Not only does fiber aid in digestive processes, but 20- to 30-grams of fiber per day, especially that of the insoluble variety, can help to lower cholesterol levels. Foods like oat bran, strawberries, apples, carrots, and brown rice are natural sources of soluble fiber. Oat Bran as well as oatmeal help in reducing bad cholesterol and increasing good cholesterol. As little as 10 grams daily can lower LDL cholesterol levels by 5 percent.

    Plant Sterols

    • Eat at least two servings of foods containing plant sterols every day to lower LDL cholesterol by as much as 15 percent. Sterols in plants can block the body's ability to absorb bad cholesterol. Two grams of sterols each day can help improve levels dramatically. Sterols are found in orange juice, certain salad dressings, and margarine products.

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