Cholesterol participates in the creation and maintenance of cells, which is a good thing. Problems develop when you have too much cholesterol. Low-density lipoprotein cholesterol, or "bad" cholesterol, can build up in your arteries, restricting blood flow, causing heart attacks and contributing to other cardiovascular problems.
The American Heart Association recommends that you limit your daily intake of cholesterol to 300 mg --- and to 200 mg if you have heart problems. Limit foods that have high levels of "bad" cholesterol and increase your consumption of foods that improve your high-density lipoprotein, or "good" cholesterol.
Animal Meats
Animal products such as beef, pork and poultry contain both cholesterol and saturated fats, giving your cholesterol levels a one-two punch. Eating cholesterol-heavy meats increases your cholesterol. In addition, the saturated fats in meats cause your liver to produce "bad" cholesterol. Animal organs, such as kidney, with 375 mg, and liver, with 300 mg, are especially high in cholesterol. A single 3.5-oz serving of either of these otherwise nutritious foods expends your recommended daily limit of cholesterol. Reduce your cholesterol intake by choosing lean meats such as skinless breast of chicken or turkey. Dark meat and skin contain fat and contribute greater flow-reducing cholesterol to your arteries.
Eggs and Dairy
Eggs and high-fat dairy foods such as whole milk, butter, ice cream and cheese boost your bad cholesterol. With 200 mg of cholesterol, a single large, hard-boiled egg accounts for nearly 70 percent of your daily cholesterol limit. You can benefit from the protein, calcium and other nutrition in dairy while reducing your cholesterol and saturated fat intake by choosing lowfat dairy products. For example, an 8-oz. serving of whole milk has 24 mg of cholesterol and 23 percent of your daily limit of saturated fat. In contrast, an 8-oz. serving of skim milk provides the same protein, calcium, vitamin D and potassium, but has 80 percent less cholesterol and 97 percent less saturated fat.
Cheese
For those many people who love the creamy comfort of cheese, the news is not good. A 2-oz. serving of American cheese --- the equivalent of 2 slices --- has 34 mg of cholesterol, and contains 36 percent of the daily limit of saturated fat. A 2-oz. serving of cheddar cheese has close to 60 mg of cholesterol and 60 percent of the daily limit of saturated fat. Lowfat cheese is a different story, however. Two slices of low-fat American cheese contain only 12 mg of cholesterol and 8 percent of the daily limit of saturated fat.
Processed Foods
Many processed and prepared foods, such as pastries, muffins, cakes and cookies, are high in cholesterol and fat. With ingredients that can include butter, lard, eggs and oil, these foods tend to raise your LDL, "bad" cholesterol. Check food labels to confirm cholesterol levels in prepared and processed foods.
Good Cholesterol
Although no foods actually contain high levels of good cholesterol, there are foods that elevate the levels of good cholesterol in the body. Foods high in omega-3 fatty acids increase the levels of HDL cholesterol. Foods high in omega-3 fatty acids include flaxseed, flaxseed oil, cod liver oil, mackerel, salmon, tuna, fresh basil, canola oil, sardines, spinach, trout, whitefish, bass, arugula, romaine, turnip greens, pinto beans, halibut and sweet red peppers, according to Self Nutrition Data.
