With approximately 1 in every 6 adults living with high cholesterol, there’s a good chance that you, the one reading this right now, are one of them. High cholesterol comes with its own set of dangers, including an increased risk for heart disease, which is the leading cause of death for African Americans in the U.S. If you already have high cholesterol, here are five tips that will help point you in the right direction.
1. Stay away from saturated fats.
Avoid foods that are naturally high in saturated fats, including lamb, pork, fried chicken, cheese and other dairy products, such as whole or reduced-percent milk. It’s best to stick with “smart” fats. For instance, try substituting butter and lard for canola oil, olive oil and sunflower oil.
2. Eat more fiber.
Fruits, vegetables and whole grains are excellent sources of fiber, which helps reduce your LDL a.k.a. “bad” cholesterol levels. Good ole apples, bananas and oranges all have around 3-4 grams fiber each while raspberries contain a whopping 8 grams of fiber per cup. Soluble fiber, in particular, is the best for lowering your cholesterol. Good sources of soluble fiber include dried beans, oats, barley, lentils, cucumbers, celery and carrots.
3. Pour yourself a glass.
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Yes, we know it’s hard to believe that alcohol could actually be good for something, but it’s true!
Research from the American Heart Association has shown that small amounts of alcohol can raise HDL or “good” cholesterol. As a rule of thumb, men shouldn’t drink any more than two glasses of alcohol a day, with no more than one glass a day for women. It’s important to note, however, that the American Heart Association doesn’t recommended that people start to drink if they don’t already.
4. Add more fish to your diet.
Fish (salmon, tuna, halibut, etc.) is rich in omega-3 fatty acids, which is incredibly helpful when it comes to lowering cholesterol. Although it’s best to get your omega-3s directly from fish, it’s perfectly fine to take fish oil supplements as long as you check with your doctor first. If fish isn’t really your thing, soybeans, flaxseeds and walnuts also contain omega-3s but not nearly as much as fish, of course.
5. Don’t smoke.
Smoking lowers your HDL a.k.a. “good” cholesterol levels and additionally, smoking is a major risk factor for heart disease and lung cancer, among other serious health issues.
