How Can I Lower my Cholesterol?

Cholesterol serves many important functions in a healthy human body. It builds sex hormones, produces cell membranes and helps process vitamins through your body. Cholesterol even turns sunlight exposure into vitamin D within your system. But in order to stay healthy and disease free, you'll need to keep your blood cholesterol at a certain level which can be monitored during physicals. The most effective way to lower your cholesterol is by cutting bad fats from your diet.

There are many dietary adjustments you can make to lower the cholesterol levels in your body. An increase in fiber consumption can significantly lower your cholesterol level, because fiber binds to cholesterol as it moves through your digestive system. Fiber can be consumed through numerous foods, including oatmeal, beans, green vegetables and fruits with skin. As you work to increase your fiber intake, you should also replace the empty carbohydrates in your diet with whole grains.

Eliminating Foods High in Cholesterol

Snack foods are widely known to be unhealthy, but it's the snacks that are high in trans-fats that typically contain the most cholesterol. Trans-fats are made when hydrogen is combined with vegetable oil. Snacks that are high in trans-fats include French fries, potato chips, and onion rings. As a general rule of thumb, you can cut down on trans-fats by avoiding anything crispy, baked, stuffed or au gratin.

Certain dairy products contain high amounts of cholesterol, yet they're also among the most popular staples of the American diet. You can get a major dose of cholesterol from just one scoop if ice cream, which has the cholesterol content of glazed donuts beaten tenfold. Though ice cream is very much loved by most Americans, you should seriously reduce your consumption if you're trying to lower your cholesterol. A good replacement for ice cream is the vegan smoothie, which can be made in a blender from a combination of bananas, strawberries and white tofu.

When it comes to breakfast, eggs have long been a morning favorite across America. Eggs are also a tremendous source of cholesterol, regardless of whether they're served scrambled or sunny-side up. With so many people in the habit of eating eggs for breakfast, it's unlikely that the American diet will change in the foreseeable future. But if you seriously need to lower your cholesterol, you should decrease your consumption of eggs by alternating your mornings with plates comprised of fruits, grains or oatmeal.

Cutting Down on Fatty Meats

Sea food and poultry are generally considered healthy, but lobster and fried chicken are bad choices if you're trying to cut down on cholesterol. Lobster is one of the most cholesterol-intense fish on the market, especially after it's been dipped in butter. Chicken skin is also high in cholesterol, so it's always best to have your chicken skinned before eating. Whenever you go to restaurants that serve poultry or sea food, avoid any dishes that are broiled or fried if you wish to lower your cholesterol.

One of the most fattening main courses at the American dinner table is red meat, of which liver is perhaps the most cholesterol-intense. Though it's a great source of iron, liver should be avoided if you're trying to lower your cholesterol. Another meaty source of cholesterol can be found in rib-eye steaks, regardless of whether you trim the fat from each slab. While many nutritionists will generally advise people to eliminate red meat from their diets altogether, this would understandably be difficult for most people. Therefore, it's advised that you substitute these fattier dishes with leaner tenderloins and tip-steaks if you wish to lower your cholesterol.

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