Elevated levels of blood cholesterol, known medically as hypercholesterolemia, can pose a significantly increased threat of cardiovascular disease. Ideal cholesterol levels vary depending on your other risk factors, but a total cholesterol reading of less than 200 mg/dl generally is preferred, according to the Mayo Clinic. Also important is the ratio between good cholesterol, or HDLs, and bad cholesterol, LDLs. Your diet can be a critical tool in lowering cholesterol, so it's vital to know which foods can help the most.
Meat, Fish and Poultry
People who'd like to lower cholesterol levels should eat no more than 6 oz. of fish, meat or poultry daily, according to guidelines established by the Division of Preventive and Behavioral Medicine at the University of Massachusetts Medical School. Allowable foods within this category include lean cuts of beef, lamb and pork that have been trimmed of all visible fat; skinless poultry; fish and shellfish served without butter; and processed meats, such as ham and frankfurters, that have been prepared from lean meats. Vegetarians, vegans or those who prefer not to eat meat for other reasons should concentrate on meat substitutes prepared with dry beans or peas, tofu, tempeh or low-fat meat analogs.
Eggs and Dairy Products
The UMass low-cholesterol guidelines recommend the consumption of no more than two egg yolks per week, suggesting that two egg whites be substituted for one whole egg in recipes. Other allowable dairy products include skim or 1 percent fat milk, nonfat or low-fat yogurt, low-fat natural, processed cheese or soy cheese with less than 3 grams of fat per serving, no-fat or low-fat ice creams or frozen yogurts, and no-fat or low-fat sour cream and coffee creamers.
Fats and Oils
In a review of fats and oils suitable for a low-cholesterol diet, the Harvard School of Public Health offers these general guidelines: Avoid trans fats altogether, limit your consumption of saturated fats and opt for the healthier unsaturated fats whenever possible. The school's list of allowable fats and oils include liquid plant oils, such as olive and canola oils, for cooking and baking; soft-tub margarine with no trans fats, for spreading; and at least one daily serving of a food rich in omega-3 fatty acids, such as walnuts or canola oil.
Grains and Cereals
Allowable grains and cereals under the UMass guidelines include breads with 2 g of fiber or more; cereals made with oats, wheat, corn or multiple grains; whole wheat pasta; brown rice; crackers with at least 2 g of fiber and no more than 2 g of fat; and homemade baked goods made with skim or 1 percent milk and unsaturated oils.
Fruits and Vegetables
To keep cholesterol levels moving down, the Harvard School of Public Health recommends eating at least nine servings, or 4 ½ cups, of fruit and vegetables daily. Potatoes don't count. Treat yourself to a variety of different colors and types of vegetables and fruits, the school advises. It points out, however, that leafy green vegetables, cooked tomatoes and any fruits or vegetables that are a rich orange, red or yellow in color are probably your best bets to get a well-rounded serving of vital nutrients each day.
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