Managing high cholesterol isn't a simple do-it-yourself project. You need to work with your health care provider. Also, remember that these foods aren't cure-alls. To benefit, you still must eat low-fat foods, watch your weight, and get more exercise. You need to practice moderation, eat a variety of foods, and get enough physical activity.
The Basics of a Low-Cholesterol Diet
Increasing Plant-Based Foods
You should increase the amount of no cholesterol foods you eat, such as vegetables, fruits and legumes. Use whole grain foods instead of foods containing white flour. Recent studies have indicated that ingesting high amounts of carbohydrates can also raise cholesterol levels and increase your risk of heart disease - especially if you have diabetes.
Cutting Back on Animal Products While Maintaining Protein
As part of a diet to lower cholesterol, be sure to decrease the amount of animal products you eat. A lot of animal products, such as fatty red meat, processed meat, organ meat, duck, goose, butter, egg yolks, cheese, ice cream, are both high in cholesterol and saturated fats. Saturated fats actually raise blood cholesterol more than cholesterol itself.
Reducing Saturated and Trans Fats
Use low fat or skim dairy products instead of regular, full-fat ones. Cook with lean meats (turkey, chicken, or fish) instead of red meat, which is associated with increasing cholesterol levels. When cooking with oils, use olive and canola oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats. Unsaturated fats help lower cholesterol levels.
Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of saturated fat known as trans fats. Trans fatty acid (trans fat) has also been shown to increase the level of LDL ("bad" cholesterol), although not as much as saturated fats. Trans fats also decrease HDL (the "good" cholesterol).
Low-Cholesterol Diet Criteria
Daily Intakes
- Saturated fat: Less than 7 percent of daily calories
- Total fat: Approximately 25 to 35 percent of the day's calories
- Salt: Less than 2,400 mg
- Dietary cholesterol: Less than 200 mg.
Things promoted
- Eating only enough calories to maintain a healthy weight
- Increasing the amount of soluble fiber in your diet from sources such as oatmeal, kidney beans, and apples
- Adding cholesterol-lowering foods to your diet, such as margarines containing plant stanols or plant sterols. Researchers have found that some foods -- such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols -- can help control your cholesterol. Some studies have shown that a diet combining these "superfoods" may work as well as some cholesterol-lowering medicines to reduce your LDL levels.
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