Cholesterol is a fatty substance that your body needs to build cell membranes and produce steroid hormones that regulate sexual growth and development, salt and water retention, and stress. However, excess cholesterol in your blood can create hard thick plaques on the inside of your arteries, a condition known as atherosclerosis. Over time, your narrowed arteries deprive your brain, heart and other organs of the oxygen and nutrients they need to work effectively. The National Heart Lung and Blood Institute recommends a therapeutic lifestyle changes diet to lower blood cholesterol.
Components
The TLC diet advises that less than 7 percent of your daily calories should come from saturated fat, and 25 to 35 percent from fat. The guidelines also limit dietary cholesterol to less than 200 mg per day and sodium to 2,400 mg daily.
Foods to Limit
According to MayoClinic.com, you can limit saturated and trans fats in your diet by avoiding solid fats such as butter, margarine and shortening. Stay away from high-cholesterol foods like liver and other organ meats, egg yolks and full-fat dairy products. It's also a good idea to limit your intake of commercially baked products that contain trans fats that increase your LDL, or bad cholesterol, levels.
Substitutions
To reduce your intake of cholesterol and saturated fats, choose lean meat, protein and fish with less than 10 percent fat. Opt for lean protein found in legumes like beans, peas and lentils and incorporate some soy products into your diet. Replace full-fat dairy products with skin or low-fat milk, use egg whites or egg substitutes and remove skin from poultry before cooking. Eat plenty of low-calorie fresh or frozen vegetables and fruit laden with fiber that helps you feel full. Soluble fibers found in oats and flaxseed can help lower your blood cholesterol.
Warning
While it's healthier to replace saturated fats with monounsaturated ones like olive or canola oil, be aware that all fats are high-calorie foods. Polyunsaturated fats from nuts and seeds are an integral part of a heart-healthy diet, but use moderation when eating any product containing fat.
Tips
The NHLBI website features a user-friendly dietary calculator that incorporates information about your weight, height, sex, age and activity level. Based on the information you enter, the calculator will tell you how much saturated fat and sodium you should have in your diet each day.
