You and your doctor may have decided that following a low-cholesterol diet would be beneficial for your health. According to the Centers for Disease Control (CDC), high blood cholesterol levels pose a major risk factor for heart disease. The CDC states that following a low-cholesterol diet, as well as managing your weight and other positive lifestyle behaviors, can help you lower your cholesterol levels and your risk of disease.
Identification
Cholesterol is a fatty, wax-like substance produced naturally by the body. It is also found in some of the foods we eat. You need some cholesterol to help your body function properly, but too much in your blood can cause plaque build-up in the arteries. This build-up narrows the arteries and restricts the amount of blood and oxygen that reach your heart and brain. When the heart does not get an adequate supply of blood and oxygen, the result is a heart attack. When the brain's supply is inadequate, you may have a stroke. There are two main forms of cholesterol: high-density lipoproteins (HDLs), which is the "good" cholesterol because it helps your body to excrete the excess amounts, and low-density lipoproteins (LDLs), which are the "bad" guys because they help your body store the excess amounts.
Other Considerations
The National Institute of Health's Cholesterol Education Program and the American Heart Association both have similar recommendations for a low-cholesterol diet. They suggest that no more then 30 percent of your daily caloric intake should be from fats. No more then 7 percent of your daily caloric intake should be from saturated fat and dietary cholesterol, and no more then 1 percent should be from trans fats. In addition, it is helpful to increase your intake of soluble fiber. Eating foods containing plant stanols or plant sterols also helps, as these substances block the absorption of cholesterol in the small intestine. They are found naturally in fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes.
Foods To Avoid or Restrict
When following a low-cholesterol diet, aim to reduce your consumption of saturated fat, trans fats and dietary cholesterol, as these can all raise blood cholesterol levels. Saturated fats are found in animal-based and some plant-based foods. These include beef, veal, lamb, pork, fatty poultry, regular butter, cream, milk and cheese. Other foods to restrict include coconut and palm oil, cocoa butter and foods that are hydrogenated (if the food has gone through this process it will be listed in with the ingredients). Trans fats are formed during the process of hydrogenation. The amount of trans fat in a product is also listed on the nutritional label.
Foods to Include
Try to increase your intake of polyunsaturated and monounsaturated fats, as they may help lower your cholesterol levels, especially if you are reducing your intake of saturated and trans fats at the same time. These foods include most fish, nuts, seeds and oils from plants. Other good choices include avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.
Other Good Choices
A low-cholesterol diet also includes fruits, vegetables, fiber and whole grains. When buying dairy products, look for those that are low in fat, or even better, fat free. Use softer forms of butter or margarine. To help increase your intake of soluble fiber, include foods such as beans, legumes and whole grains such as barley oats and rye. Include potatoes, carrots, broccoli, bananas, apples,and berries to help increase your soluble fiber.
