Ways to Lower Cholesterol

What are some practical ways to lower cholesterol?

Blood cholesterol levels are largely determined by what we eat. If you are serious about lowering your cholesterol, follow these guidelines:

• Eat less cholesterol.  Reduce the usual amount of 400 mg of cholesterol eaten to less than 50 mg a day, or better yet, to zero. Markedly reduce all meat and fowl, especially organ meats and sausages, egg yolks and most dairy products; ideally, stop them altogether.
• Eat less fat.  Saturated fats and trans-fats push the liver into overdrive in making cholesterol. These fats are more potent in raising blood cholesterol levels than the cholesterol we eat.  They are twice as potent as the cholesterol eaten in determining blood cholesterol levels.
  • Saturated fats are solid at room temperature (butter, lard) and are prominently found in animal products.
  • Trans-fats are formed when oils are partially hydrogenated to make them more "spreadable" and to prevent them from going rancid.  They are found in margarines, most peanut butters, and many other processed foods such as cakes, pies, crackers—foods with a needed shelf life.
  • Polyunsaturated (liquid) fats don't directly raise blood cholesterol levels, but they relate to certain adult cancers and overweight.

For more information, we recommend: Prevent and Reverse Heart Disease By Caldwell B. Esselstyn, Jr., MD, Cleveland Clinic; Avery/Penguin Group, 2007 Based on the groundbreaking results of his 20-year nutritional study, Dr. Esselstyn explains, with irrefutable scientific evidence, how we can end the heart disease epidemic in this country by changing what we eat. Click for more...

Eat less animal protein.  Homocysteine levels rise after a meal rich in animal protein, and these elevated levels have been associated with increased cholesterol and an increased risk of coronary heart disease.

Eat more fiber.  Soluble fibers, plentifully found in oats, beans, and fruits, bind to cholesterol and bile acids in the intestines and prevent them from being reabsorbed into the bloodstream. Eating more of these fiber-rich foods can lower blood cholesterol levels about 5%.

Medications.  While the optimal diet will reduce your blood cholesterol by an average 15 to 30% within four to eight weeks, cholesterol-lowering medications may be needed for a few who may not respond to the lifestyle measures. Be sure to check this with your physician.

More:  Is it possible to raise your good cholesterol?

Contact CHIP to learn more. "Be Healthy by Choice, Not by Chance!"

For more information, we recommend: The Optimal Diet Cookbook This official cookbook used in the CHIP program has 166 pages of delicious, healthy recipes fully approved by the CHIP program for lifestyle change. Click for more...