5 Ways to Lower Cholesterol

There’s good cholesterol and there’s bad cholesterol. The good news is that levels of both can be controlled to a large extent.

The Basics

Coronary heart disease is the most common cause of death in the U.S. Bad cholesterol can increase the risk of coronary heart disease, so it’s important to keep that level down. Bad cholesterol—called LDL (low-density lipoprotein)—deposits cholesterol on artery walls. Plaque can form and build up, causing a thickening of the artery walls and narrowing of the arteries—a condition called atherosclerosis. This can eventually lead to heart disease or stroke. As a rule, LDL cholesterol levels should be kept low.

Triglycerides, or blood fats, are also measured as part of your cholesterol profile. This number should be kept down, too, because higher levels can also promote the development and progression of atherosclerosis.

On the other hand, good cholesterol—called HDL (high-density lipoprotein)—protects you from the development and progression of atherosclerosis. HDL cholesterol acts like a mop in your bloodstream, cleaning up excess cholesterol in blood vessel walls and bringing it back to the liver for elimination. So under most circumstances, you want your HDL cholesterol number to be high.

Run the Numbers

Test your cholesterol levels with a simple blood test called a lipoprotein profile. Ask for a test that provides separate levels of bad and good cholesterol as well as triglycerides. Ideally, your total blood cholesterol level should be 200 mg/dL or less.

Your good cholesterol (HDL) level should be at least 40—levels 60 and above are ideal. Your bad cholesterol (LDL) level should be under 100, and triglycerides should be less than 150.

That said, the ratio of total cholesterol/HDL level is the best indicator of heart disease risk. For example, if you have a total cholesterol level of 200 mg/dL and an HDL cholesterol level of 50 mg/dL, the ratio would be 4:1 (divide 200 by 50). The goal is to keep the ratio below 5:1. The optimum ratio is 3.5:1 or below. Keep in mind that these levels are general guidelines: They can vary depending on family history, weight, and lifestyle.

Our bodies produce all the cholesterol we need to support healthy cell function and hormone production. This means we do not need any from our diet. When we take in too much of the bad cholesterol, the balance is thrown off and that’s when problems can start. Prevention is the best protection against high-risk cholesterol levels. Studies show that it’s possible for some people to reduce bad cholesterol levels by 35 percent in two weeks through diet alone!

Here’s how to make sure your diet is boosting levels of good cholesterol and keeping bad cholesterol to a minimum.

1. Eat Mediterranean! This type of diet promotes good cholesterol.

Fresh fruits, vegetables, and legumes (beans, peas, and soybeans) take center stage. If you eat a rainbow of colors, it will help ensure you are consuming a wide variety of healthy foods. A glass of wine with the evening meal has been shown to be beneficial as well.

A Mediterranean diet is also rich in whole grains like high-fiber pastas and includes a variety of nuts, seeds, and fish. Extra-virgin olive oil is the oil of choice for most recipes, and smaller meal portions are recommended.

2. Limit saturated fats by reducing your intake of fatty cuts of meat, liver, and other organ meats. Most of the bad cholesterol in our diet comes from animal products (excluding fish), so choose lean cuts of beef, pork, and lamb when possible, as well as skinless chicken breasts.

Limit high-fat dairy products, and instead choose low-fat or nonfat dairy items. Shellfish generally have a moderate cholesterol content (although shrimp is fairly high), but if you eat small portions, shellfish can still be acceptable in a heart-healthy diet. Try substituting a completely vegetarian meal a few times a week for added benefits.

3. Reduce processed and fast foods from your diet. These highly refined foods contain saturated fats—found in animal products—and trans fats (made when a liquid oil is turned into a solid fat) that are the culprits in raising bad cholesterol levels. Saturated fats are usually solid, or almost solid, at room temperature (think butter and lard). Check food labels, and try to avoid processed foods that contain hydrogenated or partially hydrogenated oils.

4. Eat more fish, which appears to lower cholesterol, reduce the chance of blood clot formation, and protect against irregular heartbeats. Salmon, tuna, mackerel, herring, and sardines all contain desirable omega-3 fish oils. Eat three ounces of fish at least twice a week. Broil or grill it rather than frying.

Plant-based sources of desirable omega-3 fatty acids include walnuts and flaxseed.

5. Use healthy oils—particularly monounsaturated and polyunsaturated fats. Monounsaturated fats can actually lower your bad cholesterol.

The Mediterranean diet already emphasizes olive oil, which is a monounsaturated fat, as are canola and peanut oils.

Food sources of this fat include avocado, almonds, cashews, peanuts, pecans, and sesame seeds.

Some polyunsaturated fats are also useful. Look for corn, soybean, sunflower, and safflower oils, as well as pumpkin and sunflower seeds.