Although cholesterol itself is not the enemy, in excess it can cause several dangerous health conditions. Cholesterol is a necessary component of your cells and plays an important role in producing bile acids, hormones and vitamin D. Cholesterol is transported through the blood via lipoproteins, which your doctor may measure to gauge your cholesterol levels. High-density lipoprotein, often referred to as good cholesterol, prevents low-density lipoprotein, or bad cholesterol, from accumulating on your arterial walls. Controlling cholesterol levels through regulating your diet can be quite effective if done properly.
Step 1
Identify foods that contain high amounts of cholesterol and limit them. These items usually include meats, eggs, dairy and other animal-based products. The American Heart Association recommends eating 6 oz of cooked lean meat, poultry, seafood or fish a day. A high saturated fat content can increase your risk of heart attack, stroke and arterial disease associated with high cholesterol levels.
Step 2
Read the labels on your foods. The most important habit to develop when selecting food is to read the label. In general, you should not eat more than 300 mg of cholesterol a day for a 2,000-calorie-a-day diet. To put things in perspective, a single egg contains 213 mg of cholesterol, which is almost your daily-allotted amount. You can cook only using egg whites to omit the cholesterol while still garnering the protein. However, if you choose to eat the whole egg, it is important to compensate for this high cholesterol amount by eating other foods with little to no cholesterol for the rest of the day. You should not eat more than two to three eggs per week.
Step 3
Eat high-fiber complex carbohydrates. Dietary fiber is an effective and useful tool in lowering your cholesterol. Soluble fiber is responsible for reducing bad cholesterol levels while increasing good cholesterol. Examples of these high-fiber foods include whole grains, legumes, flaxseed and oat bran. Fresh fruits and vegetables are also an excellent source of dietary fiber, including insoluble fiber, which can additionally help regulate digestion and promote weight loss -- usually an additional goal for people with high cholesterol.
Step 4
Cook using vegetable oils that are high in monounsaturated and polyunsaturated fat, such as canola and olive oil. These fats do not raise bad cholesterol levels, but actually help to lower them. Your total fat intake should be about 25 to 35 percent of your daily caloric intake -- only 7 percent should be from saturated fat. Pan-fry or bake your food in lieu of deep frying.
Tips and Warnings
- You should regularly visit your doctor to monitor your cholesterol levels. You should aim for a less than a 200 reading on your total cholesterol test, which is optimal.
- Always consult your physician prior to making dietary changes.
References
- MayoClinic.com: Dietary Fiber -- Essential for a Healthy Diet
- The American Heart Association: Know Your Fats
- The American Heart Association: Cooking for Lower Cholesterol
- "The Harvard Medical School Guide to Lowering Your Cholesterol"; Mason Freeman; 2005
