A low-cholesterol diet decreases the risk of stroke and heart disease. Cholesterol is a waxy substance found in fats in the blood. If too much exists, it sticks to artery walls in the form of plaque. Plaque buildup blocks and narrows arteries. No symptoms of high blood cholesterol exist; however, the condition increases as one ages. A blood test determines whether cholesterol is high. Besides exercise and education, a variety of eating habits and diet tips can decrease cholesterol levels.
Seafood and Meat
Eating seafood about twice a week is recommended by the American Heart Association. Fish is naturally low in saturated fat, whether fatty or lean. Frying should be avoided, but other cooking methods include broiling, baking and boiling. MayoClinic.com recommends eating cod, tuna and halibut. These fish contain less fat, saturated fat and cholesterol than meats and poultry, according to the website. Meats should be limited to lean meats and smaller portions. Vegetarian or meatless meals should be included in weekly meal planning.
Fruits and Vegetables
Including fruits and vegetables in your daily diet naturally decreases cholesterol levels. According to the U.S. Department of Agriculture, a healthy diet includes 2 cups of fruits and 2 1/2 cups of vegetables daily. The equivalent includes four to five servings of fruit and vegetables. A serving includes one-half cup of fresh fruit, 1 medium fruit or one-half cup of vegetable juice. The USDA advises people to vary the different types of fruit and vegetables eaten including different subgroups such as dark green vegetables, legumes and starchy vegetables.
Soluble Fiber
Soluble fiber naturally absorbs low-density lipoprotein, or LDL -- often referred to as the "bad" cholesterol -- in the bloodstream. Foods including oatmeal, kidney beans, pears, barley and prunes contain soluble fiber.
Nuts
A quick handful of nuts daily may decrease blood cholesterol levels, suggests MayoClinic.com. Nuts should not be sweetened or salted. Still, nuts are high in calories. Aiming for about 1.5 oz. of nuts a day is a healthy way to keep cholesterol levels in check.
Eggs
Cholesterol is found in eggs, specifically the yolk. Only using the egg white in recipes will decrease cholesterol. The egg white is an excellent source of protein, according to the American Heart Association. An alternative is to use cholesterol-free egg substitutes when cooking meals. Two egg whites replace one whole egg. A slight amount of vegetable oil may be added to the egg whites when baking.
References
- American Heart Association: Cooking for Lower Cholesterol
- MedlinePlus: Cholesterol
- USDA: Dietary Guidelines for Americans 2005
- American Heart Association: Cooking for Lower Cholesterol
- MayoClinic.com: High Cholesterol: Lifestyle and Home Remedies
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Numbers
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