The two main types of cholesterol are low-density lipoprotein, or LDL, cholesterol and high-density lipoprotein, or HDL, cholesterol. LDL cholesterol is known as the "bad" cholesterol as it tends to cling to artery walls and contribute to heart disease. High-density lipoprotein cholesterol works to counter the effects of LDL cholesterol and is therefore known as "good" cholesterol. Most low-cholesterol diets strive to lower the amounts of LDL and total cholesterol.
Cholesterol Intake
As high blood cholesterol levels are usually the result of poor diet, a simple change in diet away from cholesterol-rich foods is an important first step in reducing overall cholesterol. Animal products such as red meat, whole-fat dairy and eggs are high in cholesterol and should be restricted or eliminated in a low-cholesterol diet. As a guideline, the American Heart Association recommends that total cholesterol levels fall below 200 milligrams per deciliter, that HDL cholesterol is above 60 mg/dL and that LDL cholesterol is below 100 mg/dL.
Omega-3 Fatty Acids
Omega-3 fatty acids such as those found in fatty fish have been shown to lower triglyceride and LDL cholesterol levels. As fish are also high in protein, you can substitute fish in your diet for higher-cholesterol proteins like those found in steak, prime rib and hamburgers. Salmon, tuna, lake trout, halibut and mackerel are some of the fatty fish that are highest in omega-3 fatty acids. To help reduce cholesterol levels, the AHA recommends getting two or more servings of fatty fish weekly.
Olive and Vegetable Oils
Olive and vegetables oils that are liquid at room temperature and in the refrigerator are monounsaturated fats, which are much healthier than the saturated fats that are solid at room temperature. Olive oil is especially high in antioxidants which help to fight high cholesterol levels. The Food and Drug Administration recommends 23 g daily of olive oil in a low-cholesterol diet. You can use olive oil in place of butter when you saute vegetables, or mixed with vinegar as a substitute for creamy salad dressings. Olive oil also serves as a good option in place of bread dipping sauces.
Fiber
Fiber helps sweep through the body and carry out toxins and cholesterol deposits. As a result, the Mayo Clinic recommends getting 5 to 10 g of soluble fiber daily. A bowl of oatmeal can have as much as 2 g of soluble fiber, and adding fruit on top can add even more. Apples, strawberries, grapes and citrus fruits are all high in pectin, which is a form of soluble fiber, and many vegetables such as artichokes and avocados are also fiber-rich. Nuts such as peanuts, hazelnuts, walnuts and almonds can help reduce cholesterol levels by as much as 5 percent with just a handful per day, although they are also high in calories.
Plant Sterols
Many consumer products contain plant sterols, which manufacturers have added in order to help fight cholesterol. Sterols occur naturally in plants and help block the absorption of cholesterol into the bloodstream. Commonly-fortified products include orange juice, salad dressings, yogurt drinks and margarine spreads.
