A cholesterol diet includes foods low in unhealthy fats, which can raise cholesterol levels. Too much blood cholesterol narrows the arteries and robs the heart of oxygen-rich blood, leading to heart disease. If the arteries become completely blocked, it can cause heart attack or stroke. Substituting unhealthy fatty foods with foods low in fat in your diet can significantly reduce your cholesterol levels.
Saturated and Trans Fat
Saturated fat increases low-density lipoprotein, or LDL, cholesterol. Too much LDL cholesterol can clog the arteries, forming plaque on the inner walls of blood vessels. This narrows the arteries and interferes with blood flow. A cholesterol diet includes limited saturated fats to avoid cholesterol buildup in the bloodstream. Trans fat raises LDL levels and reduces healthy high-density lipoprotein, or HDL, cholesterol. High levels of HDL reduce the risk of heart disease. HDL picks up excess cholesterol in the arteries and brings it to the liver for removal from the body. Trans fats are made from hydrogenated oils to keep foods fresh. Processed foods, such as commercially baked snack foods and fried foods in restaurants may contain trans fats.
Protein
Many protein foods have high saturated-fat content, but you can eat low-fat choices to get your energy and muscle-building needs from protein. Choose the leanest meats and trim off all fat before cooking. Buy skinless poultry or remove the skin before preparing and eating. Substitute fish for meat and poultry at least twice a week. Fish usually has lower saturated fat content than meat or poultry. Try eating more fish with omega-3 fatty acids, including salmon, tuna, herring, halibut and mackerel. Omega-3 fatty acids help improve cholesterol levels and lower the risk of heart disease. Replace whole milk and whole-milk dairy foods with low-fat or fat-free dairy items.
Fiber
Fruits, vegetables and whole grains have low-fat and high-fiber content to reduce cholesterol in a heart-healthy diet. Eat three to five servings of fruits and vegetables and six to 11 servings of grains a day, the National Cholesterol Education Program recommends. Whole grains go through less processing than refined grains and have more nutrients. Eat plenty of whole-grain bread, cereal and pasta, brown rice, baked potatoes and oatmeal. Adding more high-fiber foods to your diet lessens your desire to eat high-fat foods because they help provide you with a feeling of fullness.
Unsaturated Fat
Add unsaturated fat to your diet. The two types of these healthy fats, monounsaturated and polyunsaturated fats, lower LDL cholesterol and raise healthy HDL. Substitute olive or canola oil, which contain monounsaturated fat, for butter or other fatty additives when cooking. Avocados, nuts and seeds also have monounsaturated fats. Polyunsaturated fats include sunflower, corn, soybean and flaxseed oils, walnuts and fish with omega-3 fatty acids.
Desserts
Enjoy sweets and snacks once in a while, but stick to low-fat or nonfat foods. Low-fat or nonfat yogurt, gelatin desserts, graham crackers and low-fat or fat-free cookies, cakes and pastries help satisfy your urges for sweets. Choose nonfat candies instead of fatty chocolate.
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