Most people realize foods high in "bad" (low-density lipoprotein, or LDL) cholesterol with saturated and trans fats should be avoided. But you must formulate a plan for a low-cholesterol diet if you expect to lower your cholesterol count. Starting a 7-day, low-cholesterol diet to be more heart healthy takes knowledge of what foods are healthy, putting those foods in a pleasing menu plan, and then actually following through on your plan.
Strategize
Determine to eat a reasonable variety of low-cholesterol foods, and plan your week's menu. Less than 300mg of cholesterol a day is recommended for healthy adults; less than 200mg a day for adults with high levels of LDL cholesterol or those who are taking cholesterol-lowering medication.
The American Heart Association website has sample menus with specific totals of calories to lower your weight while lowering your cholesterol. Recipes are already set up and tested with suggestions for variations.
Cook Healthy
Since butter, margarine and shortening are some of the worst culprits for cooking oils, substitute canola or olive oil. Top that baked potato with salsa or plain yogurt instead of sour cream or butter.
Switch to Fish
Certain fish choices like tuna, halibut and cod have much less LDL than red meat or poultry. Even just one fish substitution per week will help bring down your total cholesterol count. Some fish like salmon, mackerel and herring are high in omega-3 fatty acids and can help guard against cardiac diseases.
Common Sense Choices
Fresh fruits and vegetables, whole grain breads, and avoiding salt in your diet are well-known common sense approaches to heart-healthy choices. If the spinach and mushroom omelet recipe doesn't appeal to you, make it a pepper and onion omelet. Turkey sausage can be substituted for pork, whole-wheat toast for a bagel, and whole-grain oatmeal can take the place of sugary, processed cereal. Just make sure your fruit, vegetable and whole-grain foods outnumber meat and dairy items and you can design your own 7-day, low-cholesterol menu.
