An excessive dietary intake of cholesterol can result in a build-up of the waxy substance in your arteries, leading to heart disease and other health problems. Animal products, such as eggs, whole-fat dairy and red meat, are high in cholesterol and should be severely restricted in a low-cholesterol diet plan. Foods, such as grain, fruits, vegetables and nuts, are naturally low in cholesterol and can help reduce existing cholesterol deposits when used as part of a meal plan.
High Cholesterol Definition
The American Heart Association, or AHA, recommends keeping your cholesterol readings under 200 milligrams per deciliter (mg/dL) of blood. The AHA also suggests keeping your high-density lipoprotein, or HDL, cholesterol above 60 mg/dL and your low-density lipoprotein, or LDL, cholesterol below 100 mg/dL. HDL cholesterol is often referred to as the "good" cholesterol as it helps prevent build-up of LDL cholesterol in the bloodstream.
Fiber
Fiber is an important component of any low-cholesterol meal plan, as it sweeps through your body and helps drag out cholesterol deposits and other toxins. According to MayoClinic.com, you should get 5g to 10g of soluble fiber per day, and a bowl of oatmeal provides up to 2g. You can add fruits rich in pectin, such as grapes, apples, strawberries or citrus fruits, to your oatmeal to add additional soluble fiber. A handful of nuts, like peanuts, hazelnuts, walnuts or almonds, can help reduce your cholesterol up to 5 percent. Vegetables, such as artichokes and avocados, are also rich in fiber.
Fatty Fish
Fatty fish, such as salmon, lake trout, mackerel, halibut and tuna, are rich in omega-3 fatty acids that can actively reduce both your triglyceride and cholesterol levels. Additionally, fish are rich in protein and can serve as a good substitute for higher-cholesterol proteins in your diet, such as hamburger and steak. For example, halibut only has 35mg of cholesterol per 3-oz. serving, while lean red meat has 78mg. The AHA recommends eating fatty fish at least two or more times per week as part of a low-cholesterol diet plan.
Olive Oil
Olive oil is high in antioxidants, and you can use it as a versatile substitute for many higher-cholesterol foods. For example, you can use olive oil to saute vegetables instead of butter, or you can mix olive oil with vinegar to use in place of creamy salad dressings. Olive oil also works as a bread dipping sauce, particularly when mixed with balsamic vinegar. The Food and Drug Administration recommends getting 23g of olive oil daily as part of a low-cholesterol diet plan.
Plant Sterols and Stanols
Plant sterols and stanols work naturally to reduce your cholesterol by blocking the absorption of cholesterol into your bloodstream. Manufacturers have begun adding sterols and stanols to numerous consumer products so you can work them into your low-cholesterol meal plan. Foods, such as margarine spreads, yogurt drinks, orange juice and salad dressings, are often fortified with sterols and stanols. According to Harvard Medical School, getting just 2g of sterols per day can lower your LDL cholesterol by up to 10 percent.
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