Cholesterol is a waxy, fat-like substance found in your body and in many foods. You need some cholesterol for your cells to function properly and for your body to make hormones, vitamin D, and even break down food during digestion.
But cholesterol can become a problem. For example, uneven levels of good cholesterol (high-density lipoprotein, or HDL) and bad cholesterol (low-density lipoprotein, or LDL) can threaten heart health. Too much bad cholesterol, combined with levels of a closely related blood fat called triglycerides, can lead to hyperlipidemia, a condition characterized by high cholesterol.
Here is a list of 13 things you can do to improve your blood lipid (or fat) levels.
- Base your meals on plant-based foods such as beans, whole grains, fruits, vegetables, soy foods, and small amounts of nuts and seeds. Limit animal protein to three ounces per day.
- Reduce your saturated fat intake to no more than 15 grams per day (found in meat, poultry, eggs, butter, cheese, and whole-milk dairy products); when using fat, choose canola oil. Look for saturated fat content on food labels. Limit foods containing hydrogenated vegetable oils (trans-fatty acids). Look for these on the ingredient lists of many processed foods such as cookies, crackers, cereals, margarines, and fast foods.
- Increase your fiber intake to 30 grams per day (found in fruits, vegetables, beans, nuts, seeds, and whole-wheat breads, cereals, pastas, and rice). Read labels to determine fiber content. Soluble fiber is especially effective in lowering cholesterol. The best sources of soluble fiber are: oats and barley, beans and peas, soy foods, fruits, vegetables, flaxseeds, and sunflower seeds.
- Include a four- to six-ounce serving of fish two to three times a week for omega-3 fatty acids. (Limit shrimp to one four-ounce serving per week because it is high in cholesterol.) Other sources of omega-3s include soy foods, walnuts, oats, ground flaxseeds, and berries.
- Limit your daily cholesterol intake to 200 mg per day. One ounce of animal protein contains about 25 mg of cholesterol. Other sources of cholesterol include cheese, whole milk products, and egg yolks.
- Eat two to three servings of low-fat or fat-free dairy products or the equivalent amount of calcium each day. A lack of calcium can increase LDL and blood pressure and can lead to obesity. If you can’t eat dairy, other sources of calcium include fortified orange juice, broccoli, kale, almonds, and beans.
- Eat nuts and seeds in moderation (1/4 to 1/3 cup per day). Ground flaxseed may be especially effective in lowering cholesterol and triglycerides.
- Spread your food intake throughout the day, eating three main meals plus one or two snacks. Large meals tend to raise triglycerides.
- Limit concentrated sweets. Eating too much high-fructose corn syrup can raise LDL. Check the labels on candy, juice, soft drinks, snacks, and cereals.
- Exercise regularly, preferably at least 30 minutes on most days of the week. Strength train two to three times a week if safe for you.
- Drink alcohol in moderation if possible.
- Learn to manage stress.
- Do not smoke.
