A diet rich in high-fat, high-cholesterol foods can lead to heart disease and other health problems. Fat and cholesterol tend to cluster together and stick to artery walls, resulting in restricted blood flow. A shift in menu away from whole-fat dairy, eggs and red meat to grains, fruits, vegetables, nuts and healthy oils can help reduce your fat and cholesterol levels and improve your overall health.
Fat and Cholesterol Readings
The American Heart Association recommends you keep your total cholesterol readings below 200 mg/dL of blood. As part of your total cholesterol, the AHA also recommends you keep your HDL cholesterol level above 60 mg/dL and your LDL cholesterol reading below 100 mg/dL. HDL cholesterol is sometimes called the "good" cholesterol as it tends to prevent LDL cholesterol from forming deposits within your bloodstream.
In terms of fat, the AHA suggests keeping saturated fat calories at 7 percent or less of your daily intake. For overweight people, the AHA recommends keeping total fat calories at 30 percent or less of total daily calories.
Fiber
Fibrous foods are naturally low in fat and cholesterol, oftentimes having no fat or cholesterol whatsoever. Fiber is also an important cholesterol fighter as it sweeps through your system and helps clean out any cholesterol deposits or other toxins. MayoClinic.com recommends you eat 5 to 10 g of soluble fiber per day. One bowl of oatmeal can have up to 2 g of soluble fiber, and you can add fruits such as strawberries, apples, grapes or citrus fruits for additional fiber. Peanuts, hazelnuts, almonds and walnuts are high-fiber nuts, and a handful per day can help lower cholesterol by up to 5 percent. Avocados and artichokes are two vegetables that are rich in fiber and cholesterol-free.
Fish
Fish are an important part of a low-cholesterol diet because they are high in omega-3 fatty acids that help lower both cholesterol and triglyceride levels. Fatty fish such as lake trout, mackerel, halibut, salmon and tuna are particularly rich in omega-3s. Fish are also a lower-cholesterol source of protein than other meats such as steak and hamburger. For example, a 3-oz. serving of halibut has only 35 mg of cholesterol, while a 3-oz. lean red meat portion carries 78 mg.
Healthy Oils
Healthy oils are high in mono- or poly-unsaturated fat rather than saturated fat and do not contribute to fat or cholesterol deposits in your bloodstream. Olive oil actually contains a healthy dose of antioxidants that promote heart health and help reduce cholesterol. You can work olive oil into your diet by replacing creamy salad dressings with a mixture of olive oil and vinegar, or in place of butter when you saute vegetables. The Food and Drug Administration recommends you get 23 g of olive oil per day as part of a low-cholesterol diet.
Sterols and Stanols
Plant sterols and stanols help block the absorption of cholesterol into your blood. You can find sterols and stanols in various consumer products such as orange juice, margarine spreads, salad dressings or yogurt drinks. You can reduce your LDL cholesterol by up to 10 percent if you work 2 g of sterols into your diet daily, according to Harvard Medical School.
