Cholesterol is found in the cell membranes of humans and animals. It is used to produce certain hormones and bile. When attempting to lower LDL cholesterol, it's beneficial to limit cholesterol, saturated fats and trans fat in the diet. A high-fiber diet is also favorable.
Significance
The human body function does not require any dietary cholesterol. It can produce healthy cholesterol from plant foods. LDL cholesterol, or "bad" cholesterol, carries cholesterol to the tissues, while HDL, or "good" cholesterol, removes cholesterol from the tissues.
Meat
The source of all dietary cholesterol is animal foods. Red and white meats, such as beef and pork, should be limited in a low-cholesterol diet. Consuming fish is encouraged because of the high omega-3 fatty acid content.
Animal Products
Other animal products, such as butter, milk, cream and eggs, all contain cholesterol. Butter and cream are also high in saturated fat. If you have high cholesterol, limit animal products to less than three servings per day.
Meat Replacements
Meat replacements such as textured vegetable protein, tofu and soy are cholesterol-free and also high in fiber. Replacing red meats in the diet with meat replacements could be beneficial for people with high cholesterol. Egg yolks are high in beneficial nutrients, but they also contain a lot of cholesterol. It is best to replace eggs with an egg substitute, eat only egg yolks or limit consumption to two whole eggs per week.
Saturated Fat
High saturated fat consumption increases LDL cholesterol. Saturated fat is in foods such as bacon fat, meats with skin, coconut oil, cream, butter and processed baked goods such as cake and cookies.
Sample Menu
The following is a sample menu for one day on a low-cholesterol diet:
Breakfast: Egg substitute and toast with jelly and orange juice and 1 cup skim milk
Lunch: Beans and Rice with cooked broccoli and 1 cup skim milk
Snack: Whole-wheat crackers with low-fat cheese and an apple
Dinner: Tofu on sesame seed bread with tomatoes
Snack: 1/2 tuna sandwich with 1 cup skim milk
References
- Krause's Food and Nutrition Therapy; L. Kathleen Mahan; 2008.
- European Journal of Clinical Nutrition; Plant sterol consumption frequency affects plasma lipid levels and cholesterol kinetics in humans; S.S. AbuMweis; June 2009.
- Understanding Food; Amy Brown; 2004.
