Plant-based diets low in saturated fats, trans fats and cholesterol are necessary for those with high LDL cholesterol. Eating healthy meals prepared at home, rather than at restaurants or as take-out, can reduce your fat and cholesterol intake. The USDA Dietary Guidelines 2010 recommended diets containing less than 200 mg of dietary cholesterol per day to benefit those at high risk for cardiovascular disease.
Fruits, Vegetables, and Legumes
Naturally void of cholesterol, saturated fats and trans fats, fruits and vegetables contain essential vitamins and minerals, as well as dietary fiber. Choose brightly colored varieties, especially dark, leafy greens. Additionally, legumes provide an important plant-based source of protein. Choose beans such as black, kidney or pinto or peas such as garbanzo, lima or black-eyed. Aim to include a few servings of produce at every meal and a serving of beans or peas every day.
Whole Grains
Whole, unrefined grains are a healthy source of B vitamins, minerals and dietary fiber, while low in sugar, fats and cholesterol. On the other hand, refined and enriched grains are often used as a base for breakfast cereals, breads and other baked goods. These products often have added sugars, trans and saturated fats, and cholesterol. Healthy options for keeping LDL cholesterol under control are cooked oatmeal, quinoa, brown rice, barley and whole wheat.
Lean Animal Protein
All dietary cholesterol is found in animal-based products, yet these products contain virtually no dietary fiber. Sources include meat, fish, poultry, eggs and milk products. In addition to cholesterol, saturated fats negatively impact LDL cholesterol. Limit your intake of all animal products; however, when desired, choose leaner animal products such as chicken, fish, low-fat dairy and egg whites. Avoid cured meats such as bacon, sausage and hot dogs, as well as high-fat milk and cheeses.
Heart-Healthy Fats and Oils
While saturated and trans fats negatively impact your LDL cholesterol levels, heart-healthy, plant-based oils contain both monounsaturated and polyunsaturated fats and can be used sparingly for cooking and flavoring foods. Choose fats and oils from sources such as olives and avocados. Trans fats are present in oils that are partially hydrogenated and should be avoided. Be vigilant in reading food labels to determine if partially hydrogenated fats are present in processed foods.
