The American Heart Association recommends limiting daily cholesterol to less than 300 mg a day, or 200 mg a day for those with heart disease. Cholesterol is found in animal products or food items made with animal products. These include beef, poultry, shellfish and dairy products--for example, yogurt, milk, cheese and ice cream. Foods especially high in cholesterol are eggs, liver, shrimp and lobster. Plant foods do not contain cholesterol, and they help reduce cholesterol.
Fruits and Vegetables
A diet rich in fruits and vegetables has several health benefits, including lowering cholesterol. Some fruits and vegetables contain soluble fiber, which reduces the absorption of cholesterol into the bloodstream. Good sources of soluble fiber include oranges, pears, carrots and Brussels sprouts. The Harvard School of Public Health suggests that most people aim for at least nine servings, or 4 1/2 cups, of fruits and vegetables a day.
Nuts and Seeds
Nuts and seeds are high in monounsaturated and polyunsaturated fats, which have been shown to lower LDL cholesterol, the bad cholesterol, while maintaining HDL, the good cholesterol, and reducing the risk of heart attack.
Whole Grains
Whole grains are cereal grains that are made of the intact kernel containing the germ, bran and endosperm. According to the Food and Drug Administration, eating three or more 1-oz. portions of whole grains daily reduces the risk of some diseases. Examples of whole grains are whole wheat, oatmeal, brown rice, whole-grain barley, whole rye, buckwheat, whole-grain cornmeal and popcorn. Many whole grains also are a good source for the same cholesterol-reducing soluble fiber as the fruits and vegetables. Not all whole grain products are created equal. Those made with animal products, such as butter, lard or eggs, will contain cholesterol.
Vegetable Oils
Vegetable oils, such as olive, canola, peanut, safflower and sunflower, come from plants, and do not contain cholesterol. These fats will not raise LDL levels, and are a healthy source of vitamin E. Other vegetable oils, such as palm and coconut, do not contain cholesterol, either. However, they are saturated fats that can raise LDL cholesterol. While all oils provide some sort of health benefit, unsaturated fats are preferable since they lower the bad cholesterol and raise the good.
References
- American Heart Association: Cholesterol
- Harvard School of Public Health: Vegetables and Fruits
- MayoClinic.com: High Cholesterol
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- Indiana State Department of Health: Healthy Vending
- Food and Drug Administration: The Scoop on Whole Grains
