- Avoid saturated and trans fatty acids. Saturated fats are solid at room temperature, like bacon grease. Saturated fats are found in all animal fats. However, a cholesterol lowering diet does not need to be vegetarian. Saturated fats should comprise less than 10 percent of a diet and total fats should consist of no more than 30 percent of any diet. Trans fatty acids are unsaturated oils with added hydrogen. Even small amounts of trans fatty acids significantly lower "good" cholesterol while raising "bad" cholesterol levels. They also increase the risk of diabetes. Individuals with high cholesterol should also avoid smoking.
- Individuals with high cholesterol should consume proteins through a variety of legumes, including pinto beans, lima beans, kidney beans and navy beans. While legumes are not complete proteins, complete proteins can be formed by mixing legumes with high-fiber foods. Animal meats contain complete proteins. Lean meats, such as skinless chicken and turkey, can be consumed in moderation when trying to lower cholesterol. Fish is also highly recommended.
- Foods high in fiber have been found to lower cholesterol levels. Oatmeal, barley and whole grain products lower total cholesterol levels because fiber decreases the body's absorption of cholesterol. Apples, pears and prunes contain high amounts of fiber as well (the actual fruits, not fruit juices). Eat 25 to 30 grams of fiber each day.
- Omega-3 fatty acids contain good cholesterol and little to no bad cholesterol. Omega-3 fatty acids lower triglyceride levels as well as help prevent heart disease. Omega-3 fatty acids are found in many types of fish, including salmon, sardines, shrimp, clams and oysters. To receive the health benefits of fish oils, fish should be baked or grilled. Individuals who do not like to eat fish can supplement with fish oils.
- Almonds, walnuts, olive oil and flaxseed oil provide cholesterol lowering benefits as well. The calorie content in these foods comes almost exclusively from fat, so be careful with serving sizes. Read the labels to learn serving sizes---they are typically less than many would think. Consuming too many calories can cause weight gain, which would negate positive health benefits of these foods. Exercising 30 minutes a day will decrease cholesterol levels. Combining a cholesterol-friendly diet with an exercise program can produce significant health benefits in just four weeks.
