The National Institutes of Health states that high cholesterol is a major risk factor for heart disease, a condition that kills approximately 500,000 people every year. High cholesterol levels may lead to stroke, diabetes, high blood pressure and peripheral vascular disease. Eating a healthy diet low in cholesterol, saturated fat and trans fat, and high in omega-3 fatty acids, can significantly reduce your cholesterol levels and improve your health. If you have high cholesterol, or suffer from diabetes or another medical disorder, consult with your doctor before attempting to lower cholesterol with diet and fish oil.
Instructions
Lower Cholesterol With Diet & Fish Oil
1. Reduce your intake of trans fats and saturated fats. Saturated fats, such as those found in some meats and oils, raise your total cholesterol level. Stay away from heavily processed foods, cookies, and cakes that contain trans fats, as intake of trans fats lowers good cholesterol levels, while raising levels of LDL.
2. Add oatmeal or foods containing oat bran to your morning breakfast. Oatmeal is an excellent source of soluble fiber, which reduces LDL, the bad form of cholesterol, by reducing absorption of cholesterol in the intestines, according to the Mayo Clinic.
3. Increase the amount of fruit you are eating, and focus on foods that contain high levels of plant sterols or stanols. Orange juice and margarines are typically fortified with plant sterols, and these foods may reduce LDL cholesterol levels by 10 percent or more.
4. Include soybean products, olive oil and canola oil in your daily diet. As of 2004, the U.S. Food and Drug Administration even allows producers of olive oil to state on their label that consuming 2 tbsp. of olive oil each day may reduce the risk of coronary heart disease. Other cholesterol-fighting foods include almonds and walnuts, both of which have been shown to significantly lower cholesterol levels.
5. Eat fish at least twice each week. Fish that are naturally high in omega-3 fatty acids include salmon, sardines, albacore tuna, mackerel, herring and other cold-water fish.
6. Take a daily fish oil supplement, if your dietary sources of fish oil are insufficient. According to the American Heart Association, omega-3 fatty acids are most beneficial when obtained through food sources, but supplementation is beneficial when necessary.
7. Avoid taking fish oil supplements if you have diabetes or a history of bleeding disorders. The National Institutes of Health warns that omega-3 fatty acids have been linked to an increased risk of hemorrhagic stroke and may cause a rise in blood sugar.
8. Stop drinking alcohol. According to the American Heart Association, even small quantities of alcohol can significantly alter plasma triglyceride levels. Avoidance of alcohol is especially important if you have already been diagnosed with high cholesterol.
Tags: cholesterol levels, fatty acids, omega-3 fatty, omega-3 fatty acids, high cholesterol