High blood cholesterol--and in particular elevated levels of certain lipoproteins--is considered a major risk factor for coronary artery disease of the heart, particularly in people with a family history of both elevated cholesterol levels and heart disease. Animal fats are the only dietary sources of cholesterol, so in theory eliminating cholesterol intake is a simple task. Most people accustomed to consuming meat, milk and eggs, however, prefer not to dispense of these altogether; fortunately, there are low-cholesterol ways to work these foods into a regimen that is both healthful and palatable.
Egg Whites and Egg Substitutes
Whole eggs are high in cholesterol, but because the cholesterol content is confined to the yolk portion, using egg whites only--or using a limited amount of yolk, such as one whole egg for every two egg whites--is an effective way to eliminate or reduce cholesterol while ensuring a meal very high in protein. Another alternative is to use egg substitutes, which are sold in liquid form and eliminate the need to deal with yolks and shells at all.
Skim or Reduced-Fat Milk and Dairy Products
Whole milk is rich in flavor--but also in cholesterol, with 1 1/2 times as much as 2 percent milk, 3 1/2 times as much as 1 percent milk and eight times as much as skim milk per unit volume. Powdered or evaporated fat-free milk offers flexibility in terms of storage and preparation, and buttermilk is another good option. Similarly, fat-free and low-fat yogurt are suitable replacements for their higher-fat counterpart, and both cheese and cottage cheese can be bought in virtually cholesterol-free forms. Among other cheeses, cottage cheese, pot cheese, mozzarella, ricotta and Swiss are comparatively low in cholesterol. Finally, nonfat plain yogurt is a useful cholesterol-free replacement for sour cream in most recipes.
Lean Meats
Meats that are highest in saturated fat and cholesterol include red and organ meats: corned beef, mutton, ham, bacon, luncheon meats, ribs, sausage, hot dogs, scrapple, sandwich spreads, liver and kidney. Opt instead for low-cholesterol choices such chicken and turkey with the skin removed, pork, and albacore tuna fish packed in water. Fish that contain lots of heart-healthy oils include swordfish, mackerel, salmon, walleye, Pollack and blue fish.
Grilled, Baked or Broiled Instead of Fried
The way food is prepared can be as important as its native composition when it comes to the fat and cholesterol content of the cooked product. Broiling, baking, and grilling are methods that allow fat to drip out of meats or otherwise "escape," while frying--in particular, deep-frying--result in meals much higher in cholesterol. Use nonstick fat-free cooking spray rather than cooking oils whenever possible.
