Cholesterol is everywhere; no matter where you turn or what you buy, it seems as though cholesterol is lurking in the shadows, waiting to attack your arteries. For some, high cholesterol is a condition handed down from generation to generation. For others, it's simply a matter of choosing the right foods and steering clear of the wrong. This can be easily accomplished by learning what foods cholesterol likes to hide in.
Step 1
Read food labels. This is one of the easiest ways to avoid cholesterol, but you must know how to read the labels first. The most important thing to remember is that everything listed on a food label is "per serving." So if you want to enjoy some chips, read the top of the label to find out how many chips constitutes a serving. In many cases, it's a mere 10 to 12. You then scroll down the list until you reach "cholesterol." If the amount listed is 20 grams, it's 20 grams for every 10 chips you eat.
Step 2
Know your fats. There are bad and good fats; knowing the difference between the two can help you avoid foods high in cholesterol. The fats you want to avoid are saturated and trans. Both of these will raise your cholesterol, and most foods that contain these fats are also accompanied by cholesterol. Saturated fats are found in animal meats, cheeses and high-fat dairy products. Trans fats are those found in snacks such as cookies, cakes and potato chips. Replacing these items with healthier foods such as fruits, vegetables and whole grains can make a tremendous difference in your cholesterol levels.
Step 3
Eat meat with caution. Meat, especially red, is a major source of high cholesterol. In fact, anything that comes from an animal is high in cholesterol. While you don't have to turn completely vegetarian, limiting the amounts of fatty meats, such as steaks and organ meats such as liver, can help reduce your cholesterol dramatically. Substituting a piece of fish for a hamburger is one way to avoid cholesterol, while eating egg whites rather than the yolk can save you a whopping 218 grams of this artery-clogging monster.
Step 4
Eat more fiber. Here's a good example of how fiber not only lowers your cholesterol, but helps you avoid eating foods that are high in it. Though you might enjoy bacon and eggs for breakfast, try a piping hot bowl of oatmeal sprinkled with cinnamon and topped with cut bananas. If you don't like plain oatmeal, try instant oatmeal, which comes in a variety of flavors.
Step 5
Go nuts. Yes, that's right. Nuts can help you lower your cholesterol and make a scrumptious snack at the same time. According to the experts at the Mayo Clinic, walnuts help keep your blood vessels healthy and elastic. Other nuts--such as almonds, pistachios and cashews--may have the same effect. Nuts are high in calories, though, so play it safe and only eat a handful for a snack. Choosing nuts over a candy bar will save you a minimum of five milligrams of cholesterol while lowering your current levels simultaneously.
Step 6
Pass on the fast food. Fast food restaurants are almost as bad as cholesterol itself--they are located on every street corner, and there are times when you swear you hear them calling your name. Here's the problem with fast food though: The food is extremely high in saturated fat, trans fat and cholesterol. One cheeseburger that many can take down in three bites has a whopping 45 grams of cholesterol. A documentary was made in 2004 titled, "Super Size Me." Producer/director Morgan Spurlock ate nothing except fast food for 30 days. By the end of the month, he suffered multiple health problems, among which was an elevated cholesterol level. While you may not eat fast food every day, eating it once or twice a week can have a profound impact on your cholesterol and overall health.
