Having high cholesterol can increase your risk of developing heart disease. One form of cholesterol in particular, known as LDL or low-density lipoprotein, can cause plaque to build up in the walls of the arteries, leading to high blood pressure, coronary artery disease and an increased risk of stroke. Although the body makes cholesterol, the foods that you eat have a powerful effect on your cholesterol level. By making some changes in the way that you shop, you can reduce the cholesterol in your diet.
Step 1
Buy more plant-based foods. Cholesterol is only found in animal-based food products. This means that fruits, vegetables, whole grains and legumes are all naturally cholesterol-free. By choosing recipes that use these cholesterol-free foods for nutrition and flavor, you can significantly reduce the amount of cholesterol in your diet.
Step 2
Choose leaner meats. You can reduce the cholesterol and fat content in some meats by trimming off the excess fat, the American Heart Association explains. "Choice" or "select" grades of meat also contain less cholesterol. Use chicken and turkey as substitutes for duck and goose meat, which contain more fat and cholesterol. If a recipe calls for a meat to be browned, use a broiler instead of a pan. Finally, avoid processed meats and meats that come from organs, such as liver, sweetbread and kidney, as they all are high in cholesterol.
Step 3
Look for healthier oils. Although all oils contain fats that can be problematic for the heart, canola, soy, sesame, peanut and sunflower oils are all better than lard, bacon and coconut oils, GICare.com states. If a recipe calls for butter, use a vegetable-based spread that comes out of a tub rather than margarine or butter, which are both high in fat.
Step 4
Buy egg whites or low-cholesterol egg substitutes. Egg yolks are high in cholesterol. By using egg whites or egg substitutes instead of whole eggs, you can lower the cholesterol of any recipe that requires eggs.
Step 5
Substitute low-fat or skim dairy products for whole milk or half-and-half. This switch can help reduce the amount of cholesterol and calories in prepared foods and often will result in little or no change in consistency, the American Heart Association reports.
