Too much cholesterol in your bloodstream contributes to the development of atherosclerosis, a medical condition in which your arteries become thick and hard. Atherosclerosis increases your risk of developing heart disease or experiencing a heart attack or stroke. If your cholesterol level is high, you should follow a heart-healthy diet that can help lower your levels.
Fat
When you eat large amounts of dietary fat, namely saturated and trans fats. In order to lower your cholesterol levels, your fat intake should comprise between 20 and 35 percent of your daily calorie intake.
Most of this fat should come from unsaturated fat, found in olive oil, nuts, nut butters, seeds, avocados and fatty fish, such as salmon, mackerel and herring. Seven percent of your daily calories, or approximately 16 g of fat, should be in the form of saturated fat, found in butter, full-fat dairy and fatty cuts of meat. Trans fat, from fried foods and commercially produced items, should be eliminated.
Cholesterol
Although your body needs cholesterol to function, your liver synthesizes all the cholesterol you need so it is not necessary to consume it in the diet. The American Heart Association recommends limiting cholesterol intake to no more than 300 mg per day. If you have existing heart disease or have a high risk of developing heart disease, you should limit cholesterol intake to less than 200 mg per day. The richest sources of cholesterol include egg yolks and fatty cuts of red meat.
Fiber
There are two types of fiber: insoluble and soluble. Insoluble fiber is known for its role in bowel health. Soluble fiber forms a gel-like material in your digestive system that helps lower low-density lipoproteins, or LDL, cholesterol levels that contribute to heart disease when out of balance. If you have high cholesterol, consume foods rich in soluble fiber, such as oats, kidney beans, apples, prunes and barley.
Plant Sterols
Phytosterols, or plant sterols, describe a group of plant oils that block the absorption of cholesterol. Many foods, such as margarine and orange juice, have been fortified with plant sterols. According to MayoClinic.com, consuming two 8 oz. glasses of orange juice fortified with plant sterols every day can reduce your LDL cholesterol levels by 10 percent.
