Cholesterol comes from animal fats such as meats, poultry, eggs, seafood and dairy. Your body also makes cholesterol in the liver. Saturated fats and trans-fats in foods increase cholesterol production in your body. Since high level of cholesterol is associated with increased risk of cardiovascular disease, according to the American Heart Association, you can control your risk of heart disease by modifying your diet and cholesterol consumption.
Therapeutic Lifestyle Changes by National Heart, Lung and Blood Institute
Therapeutic Lifestyle Changes (TLC) is part of the National Cholesterol Education Program and provides guidelines for cholesterol management. The TLC recommends a diet that has less than 7 percent of total calories from saturated fats, less than 200 milligrams of dietary cholesterol, no more than 35 percent of total calories from fats, and minimal trans-fat consumption each day. It suggests focusing on unsaturated fatty acids, such as those from vegetables, fish, legumes, seeds and nuts. It also recommends increased consumption of soluble fiber, such as whole grains, legumes, fruits and vegetables.
Heart-Healthy Diet by AHA
The heart-healthy diet developed by the American Heart Association is based on overall cardiovascular health. This diet is similar to the TLC; the main difference is the the heart-healthy diet also suggests limiting sodium intake to reduce risk of hypertension. This diet recommends total fat intake of 25 percent to 35 percent of total caloric intake, with saturated fat intake of less than 7 percent and intake of trans-fat to be less than 1 percent of your total daily calories. It also suggests cholesterol intake from foods of less than 300 milligrams per day. Furthermore, it recommends eating at least 25 grams to 30 grams of dietary fiber each day, including whole grains, fruits, vegetables and legumes. The diet recommends consuming lean meats, poultry and seafood twice a week, and eating fat-free or 1 percent-fat dairy products.
Mediterranean Diet
The Mediterranean diet is associated with lower level of LDL, the "bad" cholesterol that causes heart disease, according to Mayo Clinic. The main components of the Mediterranean diet are vegetables, fruits and whole grains. Rather than limiting fat consumption, this diet focuses on choosing unsaturated fats, which are healthier than other fats. For example, it recommends using olive oil for cooking and dipping in place of butter and margarine. This diet also limits red meats and processed meats consumption. It suggests eating fish twice a week because fish contains unsaturated fatty-acids that are good for heart-health.
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