Cholesterol is important to healthy daily functions such as the production of hormones, vitamin D, bile acid, and for use in cell membranes. However, high cholesterol--over 240 mg/dl--that affects about 17 percent of Americans, can lead to heart disease and stroke, America's no.1 and no. 3 killers, respectively. Further, nearly half the country is over the American Heart Association's recommended 200 mg/dl. Fortunately, a healthy diet can reduce cholesterol.
How to Eat to Reduce Cholesterol
Step 1
Choose healthier fats. Saturated fats, found primarily in red meats and dairy products, raise your total cholesterol as well as your LDL, or so-called "bad cholesterol." No more than 10 percent of your calories should come from saturated fats. Instead, look for leaner cuts of meat, low fat or nonfat dairy products and monounsaturated fats found in healthy oils such olive oil and canola oil.
Step 2
Eliminate trans fat. It is typically found in fried foods and commercially baked foods such as cookies, doughnuts, and snack crackers. Trans fat has the one-two combo of raising LDL and lowering HDL, the good cholesterol. Trans fat will be listed as "partially hydrogenated oil" on the ingredient list. If you see this phrase, put the product back on the shelf.
Step 3
Consume no more than 300 mg of cholesterol per day. If you have heart disease, lower the number to no more than 200 mg per day. The most concentrated sources of cholesterol are organ meats, egg yolks and whole milk products.
Step 4
Eat fish twice a week. Fish such as salmon, halibut, and herring are high in omega 3 fatty acids, which help lower your LDL levels. The FDA recommends a 3 oz. serving twice a week because some fish contain mercury, which is harmful to the body. Two servings will keep you under the limit of mercury the body can dispose of safely while giving you the health benefits of the omega 3 fatty acids.
Step 5
Reduce fat and cholesterol consumption by changing how the food is prepared. Cut off as much visible fat and remove skin from poultry before cooking. Broil or grill instead of pan-frying. Use vegetable oil spray to brown or sauté foods. Don't baste with drippings, rather, use wine, fruit juice or marinade.
