When your cholesterol levels are too high, your risk of heart disease and other complications rises. That’s because cholesterol combines with other substances in your blood to build up on the walls of your arteries. This buildup can narrow and clog your arteries, reducing blood flow and setting the stage for a heart attack or stroke. Lifestyle factors like alcohol and tobacco use can also negatively affect your cholesterol numbers. The good news is that both diet and lifestyle changes can help you maintain healthy levels of cholesterol and even prevent high cholesterol in the first place. Soluble fiber Found in many different plant foods, soluble fiber attracts water and turns into a gel when you digest food. Soluble fiber reduces your LDL (“bad”) cholesterol by slowing the absorption of cholesterol into your bloodstream. Good sources of soluble fiber include oat bran, barley, nuts, seeds, beans, apples, pears, prunes, lentils, and peas. The fiber supplement psyllium is another good source of soluble fiber. Heart-healthy fats These include olive, canola, and peanut oils, as well as foods high in healthy, plant-derived fats, like nuts, seeds, and avocados. Whole-grain foods Look for “whole grain” as the first ingredient on the product label. Good sources of whole grains include certain breads, cereals, pastas, and dried grains like brown rice. Poultry (without the skin) and lean meats When it comes to red meat, cuts from the loin and round tend to be leanest. Fatty fish Enjoy at least two servings each week of salmon, trout, albacore tuna, herring (including sardines), or mackerel. Coconut oil Although it’s high in saturated fat, coconut oil has been shown to raise levels of HDL cholesterol, which may help with overall cardiovascular health.
Foods to Avoid if You Have High Cholesterol
Still, if your doctor recommends it, you may need to limit your dietary cholesterol. Foods to limit or avoid include:
Red meat and other meats that contain visible fatOrgan meats, such as liverFull-fat dairy products, including whole milk, cream, ice cream, butter, and cheeseDeli meatsBaked goods made with saturated or trans fats, like doughnuts, cakes, and cookiesFoods containing any “partially hydrogenated” oil in the ingredients listSolid fats, including shortening, stick margarine, and lardFried foodsDairy or nondairy creamerStore-bought dough
Physical Activity and High Cholesterol
Alcohol Intake and High Cholesterol
It’s well known that drinking even a small amount of alcohol can raise your blood triglyceride levels. But the effects of alcohol on cholesterol are less clear. Moderate drinking means one drink a day for women of all ages and men older than 65. Men younger than 65 should have no more than two drinks a day.
Tobacco Use and High Cholesterol
Although the habit can be hard to kick, quitting tobacco use can help prevent high cholesterol. If you don’t smoke, don’t start.
Weight and High Cholesterol
Although BMI is not a perfect indicator of health, a BMI in the overweight or obese range tends to raise LDL cholesterol and lower HDL cholesterol. Keep your weight in the normal range through diet and exercise to prevent, as well as treat, high cholesterol. For men, a waist measurement of 40 inches and 35 inches for women generally puts you at a higher risk of high cholesterol.
Hereditary Factors and High Cholesterol
In these instances, it may take more than lifestyle changes to keep your cholesterol numbers in check. If you know you are genetically predisposed to high cholesterol or already have high cholesterol despite making heart-healthy lifestyle changes, your doctor may recommend cholesterol-lowering medication.
