More than 102 million people in the United States have high cholesterol, according to the Centers for Disease Control and Prevention, or CDC, and 35 million Americans have cholesterol levels high enough to put them at high risk for developing heart disease. A low cholesterol diet can decrease the risk of heart disease and stroke, the first and third leading causes of death in the United States, according to statistics published by the CDC.
Step 1
Plan your plate, as suggested by Utah State University Dietetics. Draw an imaginary line down the middle of your plate. Now divide one half of the plate into two equal sections. You will fill the half-plate section with vegetables and put meat and grains into each of the smaller sections. Planning your plate portions the food so that cholesterol-lowering vegetables become the entrée with meats and grains acting as side dishes.
Step 2
Order a healthy salad to start the meal right. Choose a wide variety of salad greens, like spinach and romaine lettuce, to make the salad more delicious and nutritious. Heap the vegetables on to add even more nutrition, taste and crunch to this meal. Avoid adding high cholesterol toppings like bacon bits, croutons and regular salad dressings and cheeses. Use low-fat dressings and cheese.
Step 3
Put some fresh fruit in the vegetable section. Many fruits contain fiber, vitamins, minerals and anti-oxidants necessary for a healthy diet. Fruits and vegetables are naturally low in calories and fat, along with being free of cholesterol.
Step 4
Add whole grain bread to the meal. Whole grain foods, like whole wheat bread and some types of cereals can reduce cholesterol levels because they are high in dietary fiber. Avoid highly processed grains, like white bread. Use a low-fat spread instead of butter to avoid adding fat and cholesterol--or try spreading honey or jam on rolls as a tasty and healthy alternative. Oatmeal is a very healthy form of fiber that can lower cholesterol levels; instead of sprinkling white or brown sugar onto oatmeal, add cinnamon to lower calories.
Step 5
Fill the final section of the plate with lean meats which are high in protein, such as turkey, lean beef, pork, chicken, fish and seafood. The American Dietetic Association suggests eating 2 to 3 oz. of lean meats each day.
Step 6
Drink low-fat milk with meals and water with snacks to hydrate the body and gain the necessary nutrients provided by dairy fats. Avoid sugar-sweetened beverages which have very little nutritional value and are fattening.
