While genetics can play a role in high levels of LDL, or bad cholesterol, the way you eat often serves as the primary factor in determining if you will have high cholesterol. Cholesterol comes in another form, too: HDL, or good cholesterol. This type helps keep LDL in check, and diet can enhance or reduce its levels. If you want to lower your cholesterol, make significant dietary changes combined with other measures such as exercise, weight management and, if necessary, medications. Work with a nutritionist or other qualified professional to design an eating plan that will help you reach your cholesterol goals.
Refined Carbohydrates
While you may associate cholesterol problems with animal products rich in saturated fat and cholesterol, certain types of carbohydrates can also lower levels of beneficial HDL cholesterol. Avoid or strictly limit your intake of refined white flour foods like bread, pasta and crackers; cookies and candies; and potato chips and soda.
High Cholesterol Foods
Cholesterol plays many important roles in the body, such as synthesizing vitamin D and hormones. Your liver, however, makes most of the cholesterol your body needs, and excess amounts from food will cause a number of problems. Watch your intake of foods high in cholesterol, such as egg yolks, whole milk and organ meats. The Mayo Clinic recommends limiting your daily cholesterol intake to fewer than 300 mg; if you already have heart disease, keep it under 200 mg.
Foods High in Saturated Fat
Foods high in saturated fat contribute greatly to dangerous cholesterol levels; keep your intake to less than 10 percent of your daily calories, as recommended by the Mayo Clinic. Problematic foods include full-fat dairy, red meat---particularly if the cows ate corn and grain rather than grass--chicken and turkey with the skin on, duck and many types of pork.
Trans Fats
Adding hydrogen to vegetable oils like soybean or sunflower oil turns them into a trans fat, a type of fat that helps foods stay fresher longer and extends the shelf life of packaged products. Many types of food are prepared with these oils, including commercially prepared baked goods like cookies and cakes; donuts; fried foods; margarine and shortening; and fast food. Any food that lists "partially hydrogenated oil" as an ingredient contains trans fats. The medical community considers this fat particularly harmful because it not only raises LDL cholesterol levels, but it simultaneously lowers HDL levels.
