Cholesterol is a soft, waxy substance present in every cell of your body -- and it is vital for maintaining cell health. If there's too much cholesterol in your blood, however, it may accumulate in your arteries, reducing blood flow and increasing your risk of developing heart disease. Your liver produces a small amount of cholesterol, but excess cholesterol originates with your diet, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." Along with your doctor's recommended treatment plan, you can control high cholesterol by choosing healthy foods.
TLC Diet
Developed by the National Cholesterol Education Program, a branch of the National Heart, Lung and Blood Association, the TLC, or Therapeutic Lifestyle Changes diet promotes eating healthy to reduce high cholesterol. The TLC diet restricts saturated fats to no more than 7 percent of daily caloric intake and limits dietary cholesterol to a maximum of 200 mg per day. Carbohydrates from fruits, whole-grains and vegetables comprise about half of all daily calories, while protein provides approximately 15 percent. Along with eating healthy, the TLC diet recommends moderate physical exercise. Consult your doctor before starting any exercise program.
Vegetarian Diet
A diet that does not include eating meat may be beneficial in controlling high cholesterol, according the American Heart Association. Because animal products, including red meat, eggs and dairy are often high in cholesterol and saturated fat, eliminating them from your diet may reduce blood cholesterol. In a vegetarian diet, plant proteins replace animal proteins. Soy, nuts, beans, legumes, seeds, whole-grains and some vegetables contain amino acids, the building blocks of protein. Soy contains all nine amino acids, making it a complete protein, comparable to meat. While a vegetarian diet can be instrumental in reducing high cholesterol, vegetarians may suffer from nutritional deficiencies of iron, vitamins B-12, D, calcium and zinc. Ask your doctor about taking a multivitamin to ensure that you get important nutrients if you're on a vegetarian diet.
On Your Own
You can help control high cholesterol by developing your own healthy eating plan, according to the "Gale Encyclopedia of Diets." Eat only lean meats such as fish, shellfish and poultry -- and limit your consumption of duck and goose, which are high in saturated fat. Look for processed meats such as hot dogs made from turkey or chicken, instead of beef or pork. Use egg whites instead of whole eggs. Increase your consumption of meat-replacement products that contain soy and serve beans, peas or legumes instead of meat. Select only low-fat or fat free dairy items including milk, cheese, yogurt and cottage cheese, and use low-calorie margarine that contains no trans-fats instead of butter. Use olive oil or canola oil instead of solid shortening or lard in food preparation. And select only low-fat salad dressings. Increase your intake of fresh fruits and vegetables and whole-grain bread products, but avoid sweets and pastries.
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe; 2008
- American Heart Association: Step I, Step II and TLC Diets
- American Heart Association: Vegetarian Diets
