Cholesterol is a waxy, fat-like substance found in cell walls throughout the body, according to the National Heart Lung and Blood Institute. The two types of cholesterol are low density lipoprotein, or LDL, also known as "bad" cholesterol, and high density lipoprotein, or HDL, also called "good" cholesterol. Too much cholesterol in your blood builds up in arterial walls and is called plaque, which increases your risk of conditions such as angina and heart attacks, notes the NHLBI. Changing your diet can lower cholesterol and reduce these risks.
Meat
Saturated fats increase cholesterol levels in your blood. Meat contains high levels of saturated fat, so substitute low-cholesterol foods such as beans and vegetables such as mushrooms, olives and eggplant. Fatty fish, which contains heart-healthy unsaturated fats, are also good alternatives to eating meat, states the National Heart Lung and Blood Institute. Another option is to use meat strictly for flavoring soups or casseroles, according to the American Heart Association.
Whole-fat Dairy
Whole-fat dairy products are also rich in saturated fats. According to the American Heart Association, you should substitute solid fats such as butter with liquid vegetable oils such as canola, olive, safflower and sunflower. Use liquid oils to sauté foods, or drizzle oil lightly over your salads. The National Heart, Lung and Blood Institute recommends margarine as a good substitute for butter, as it contains sterols that help to lower cholesterol. Also, opt for fat-free or low-fat milk and cheeses to reduce your intake of saturated fats.
Eggs
Egg yolks are loaded with cholesterol, but eggs are high sources of protein that your body needs. Eat egg whites instead---you'll still get the protein you need, but without the extra cholesterol. You can even prepare a recipe requiring whole eggs with just egg whites, states the American Heart Association; just use two egg whites for each whole egg. Another option is to use cholesterol-free egg substitutes, states the AHA.
Pre-packaged Foods
Pre-packaged foods may be convenient, but they're often loaded with saturated or trans fats, which elevate cholesterol levels. Read labels carefully and choose products with the lowest levels--or none--of these unhealthy fats. The term "partially hydrogenated oil" refers to trans fat. Even better, eat fresh foods as much as possible, including whole grains that are packed with LDL-lowering fiber. According to the National Heart, Lung and Blood Institute, soluble fiber found in oatmeal, oat bran and fruits such as apples and bananas prevent absorption of cholesterol and fats through the intestinal walls.
