Many people can lower cholesterol simply by changing what they eat. For example, if you like burgers, eating less meat (and lean cuts) and more vegetables, fruits, and whole grains can lower your total cholesterol by 25% or more. Less saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can lower cholesterol by 5% to 10%. Here are four steps to using your meals to lower cholesterol.
Stick to unsaturated fats and avoid saturated fats and trans fats
Most vegetable fats (oils) consist of unsaturated fats that are healthy for your heart. Foods that contain healthy fats include fatty fish, nuts, seeds, and some vegetables. At the same time, limit your intake of foods high in saturated fat, which are found in many meat and dairy products, and steer clear of trans fats. These include all foods made with partially hydrogenated vegetable oils.
Get more soluble fiber
Eat more soluble fiber, such as that in oatmeal and fruit. This type of fiber can lower blood cholesterol when eaten as part of a healthy fat diet.
Include plant sterols and stanols in your diet
These naturally occurring plant compounds are similar in structure to cholesterol. When you eat them, they help limit the amount of cholesterol your body can absorb. Plant sterols and stanols are found in an increasing number of food products, such as spreads, juices and yogurt.
Find a diet that suits you
If a friend or family member tells you how much his or her cholesterol has dropped after trying a particular diet, you may be tempted to try it yourself. If you do, and you find out after a few months that you don't get the same benefits, you may have to explain genetic and physiological differences. There is no standard diet for cholesterol control. You may have to try different approaches to find one that works for you.
While diet can be a simple and powerful way to improve cholesterol levels, it plays a bigger role for some people than it does for others. Don't be discouraged if you've been on a diet but haven't reached your target blood level. Keep it up. Even if you need medication to control your cholesterol, you probably need less than if you hadn't made any dietary changes.
