You can make an easy transition to a diet that lowers cholesterol with a few adjustments and limits. High-fat foods increase cholesterol levels. Cholesterol can accumulate in the arteries, decreasing blood flow to the heart and leading to heart disease. A diet to lower cholesterol can include your favorite foods with healthy additions that offer taste and nutrition.
Meats, Poultry, Fish
Lean meats, poultry without skin and fish help lower your intake of saturated fat, notes the National Cholesterol Education Program, which recommends no more than 6 cooked oz. of meat, poultry or fish daily. Animal products contain saturated fat, but you benefit from the protein. Cut visible fat from meat before cooking. Buy chicken or turkey without skin or remove the skin before preparing and eating. Fish rich in omega-3 fatty acids could help reduce the risk of heart disease by lowering triglycerides, which are closely related to cholesterol. Fish with omega-3s include salmon, tuna, sardines, mackerel and herring.
Fruits and Vegetables
Eat three to five servings of fruits and vegetables a day. Include them as sides to your meals, in salads or for quick snacks. Keep slices of fruit or celery and carrot sticks in your refrigerator to munch on instead of fatty snacks and desserts. Eating more fruits and vegetables fills you up, helping you eat fewer high-fat foods, notes the Mayo Clinic. Choose fresh or frozen fruits and vegetables, canned fruit packed in natural juice or water and low-sodium canned vegetables. Avoid fried, breaded or creamy vegetable dishes.
Grains
Whole grains play an important role in a heart-healthy diet. Add ground flax seed over yogurt, applesauce or cereal. Flax seeds have high-fiber content and omega-3 fatty acids to help reduce cholesterol. Eat oatmeal, brown rice, barley, whole-grain pasta, whole-grain bread and high-fiber cereal. MedlinePlus recommends six or more servings of grains a day. Limit refined grains, such as white bread and flour, muffins, corn bread, doughnuts, biscuits and cakes or pies. Choose low-fat or fat-free snacks when you desire sweets.
Dairy
Eat no more than three egg yolks a week. Substitute egg whites for whole eggs when possible. Choose skim or low-fat milk and low-fat or non-fat cheese and yogurt instead of whole-milk products. Low-fat yogurt makes a healthy alternative to high-fat snacks.
Healthy Fats and Oils
Choose vegetable oils with unsaturated fat, such as olive, canola, corn, safflower, sesame and sunflower oils. Olive and canola oils contain monounsaturated fats, which could reduce cholesterol levels. Use them in place of high-fat butter or as salad dressings. Limit consumption of animal fats when adding to foods, including sour cream. Instead, use low-fat or fat-free plain yogurt on your baked potato, for example.
