Cholesterol is a major modifiable risk factor for heart health. The Southern Illinois University School of Medicine suggests following a diet low in cholesterol and saturated fat, because both raise blood cholesterol levels. Mayo Clinic cardiologist Dr. Thomas Behrenbeck recommends healthy people limit dietary cholesterol intake to 300 milligrams per day. For those with cardiovascular disease, diabetes or high levels of low-density lipoprotein (LDL, the "bad") cholesterol, Behrenbeck advises limiting cholesterol intake to less than 200 mg per day. Consult your doctor before making any drastic dietary changes.
Meats
The American Heart Association lists many tips for avoiding cholesterol. Animal foods are the major sources of dietary cholesterol, so limiting meats will reduce cholesterol intake dramatically. The AHA recommends the following for choosing meat products while watching cholesterol intake:
Limit lean meats to 6 ounces or less per day.
Choose meat sources that have limited amount of visible fat, and trim all fat off meat before cooking.
Drain off fat when broiling; do not baste meats in drippings.
Choose meats that have lower saturated fats, like chicken breast, lean or very lean beef, turkey (without the skin) and fish, over processed meats like sausage, bacon, hot dogs and salami.
Use meat as a flavoring, and sparingly instead of a main dish.
Eat organ meats very sparingly.
Dairy
Because they are animal-based, dairy products are sources of cholesterol. Choose low-fat dairy options to decrease cholesterol intake. SIU suggests the following for dairy products:
Replace skim or 1% milk in recipes calling for whole milk or cream.
Choose margarine with non-hydrogenated oil over butter.
Use low-fat or fat-free versions of milk, cottage cheese, yogurt and cheese instead of full-fat choices.
Fried Foods
Foods fried in lard, butter or shortening are high in saturated fat and cholesterol. These fats are solid at room temperature. The AHA advises you to cook with plant-based oils such as canola, safflower, sunflower, soybean and olive. These plant oils are liquid at room temperature and are high in unsaturated fat. The AHA also suggests that you scrape off hardened fats from foods that have cooled, such as gravies, stews and sauces.
Eggs
Eggs are a rich source of cholesterol, and all the cholesterol from eggs is in the yolk. Behrenbeck points out that one egg has around 200 mg of cholesterol --- but removing the yolk removes the cholesterol. Replace a whole egg with two egg whites, the AHA suggests, or use a cholesterol-free egg substitute. Cholesterol can be hidden in commercial baked goods, so SIU recommends limiting your intake of these sweets.
Fruits and Vegetables
Plant sources do not have cholesterol, so eating more plant foods will not increase your intake of dietary cholesterol. SIU does recommend that you limit your intake of palm and coconut oils, which contain saturated fat. Consider using more vegetables or beans in a meal instead of meat or dairy products, suggests the AHA; use pureed fruit instead of oil or butter for most baking recipes.
