How to Lower Cholesterol With Dieting

High cholesterol is often attributed to an excess amount of triglycerides in the blood. Triglycerides are fatty molecules that cause a buildup in the arterial walls of the veins and arteries. High cholesterol is also related to an excess intake of saturated fats and unhealthy lifestyle choices. There are some ways you can lower cholesterol with dieting, instead of using medications and surgery to control the condition.

Instructions

• 1

  Eat foods that contain omega-3 fatty acids, which have been found to help lower cholesterol levels. The Mayo Clinic suggests eating foods such as baked, boiled or grilled salmon, sardines, herring, trout and mackerel. Fish contain high amounts of omega fatty acids. Fish oil is beneficial but does not deliver the same benefits as direct consumption of fish.

• 2

  Consume nuts daily to lower cholesterol. Peanuts, walnuts, pecans and almonds all have heart healthy effects. In addition, buy lean cuts of meat and trim any fat before cooking. Bake or broil meats to eliminate fat. Chill soups and skim off any visible fat from the surface before serving to reduce cholesterol.

• 3

  Reduce the use of any processed meats. According to the American Heart Association, sausage, bologna, hot dogs and fatty lunch meats are usually high in saturated fat, which can contribute to high cholesterol.

• 4

  Drink skim milk instead of whole milk, and eliminate processed cheese and cream from your diet. High-fat cheese, milk and other dairy products can contribute to high cholesterol levels. In addition, get rid of all processed foods that are high in saturated fats, including cakes, cookies, ice cream, sauces and gravies.

• 5

  Eat egg whites instead of egg yolks, and use sunflower or soybean oil in place of vegetable oil. Drinking green tea can help to lower LDL (bad) cholesterol levels. Try eating rice bran. According to the-vitamin-and-supplement-guide.com, the oil in rice bran called oryzanol helps stop absorption of cholesterol by the intestines.

• 6

  Add whole grains, soy and raw vegetables to your diet to decrease high cholesterol. A study published by the American Journal of Clinical Nutrition in 2005 showed that both low-fat diets and diets that included high levels of soy, fiber and plant sterols lowered cholesterol levels significantly.