Your body needs cholesterol to produce hormones and build cells and receives cholesterol from two sources -- your liver and the foods you eat. Your liver makes all of the cholesterol necessary for these functions, while the foods you eat add to this production. Animals are capable of making their own cholesterol, so a diet high in animal products, such as red meat, egg yolks, milk and milk products, can increase the cholesterol in your body. Adjustments to your diet can reduce cholesterol levels, improving your health.
Step 1
Reduce your daily cholesterol intake. Your daily cholesterol consumption should not exceed 300mg; if you have heart disease, reduce your daily consumption to 200mg. Read food labels when you shop, and purchase items with the lowest cholesterol content possible.
Step 2
Cook with olive, canola or peanut oil. These fall under the category of monounsaturated fats, or healthy fats. They help reduce your cholesterol and protect you from developing heart disease. They are also a healthy alternative to vegetable oil and lard, both of which increase your cholesterol.
Step 3
Walk away from frozen or pre-packaged foods. Although convenient at times, these foods are high in calories and cholesterol. If you choose an entree advertised as "healthy," always return to rule No. 1 -- read the nutrition label.
Step 4
Make the choice between fish and red meat. Red meat is known for its marbling, the white areas throughout -- this is saturated fat. Saturated fat increases your cholesterol and should only account for 7 percent of your daily calories. Fish is a healthier choice, such as albacore tuna, halibut, haddock and salmon. They are high in omega-3 fatty acids, a healthy oil that lowers your cholesterol. Dr. Frank W. Jackson of Jackson Siegelbaum Gastroenterology recommends eating baked or broiled fish three to four times per week in place of red meat.
Step 5
Go nuts. A handful of nuts such as walnuts, hazelnuts, pistachios, almonds, peanuts and pecans can reduce your cholesterol and maintain blood vessel health, reducing your risk of heart disease. Using them in place of cheese and meat in your salad, or topping non-fat yogurt with them is an effective way to reduce cholesterol in your diet.
