The majority of cholesterol in your body is made by the liver and certain foods you eat add to your total cholesterol level. Essentially, the cholesterol your body naturally produces is all it needs to serve functions such as maintenance of cell membrane permeability, contributing to hormone production and absorption of proteins. However, foods high in saturated fats like those from animal-based products cause a rise in low-density lipoprotein cholesterol, or LDL, an unhealthy form of cholesterol that leads to arterial blockage, a precursor to various forms of cardiovascular disease. You can lower your total cholesterol level and eat flavorful foods by simply changing your food choices.
Daily Cholesterol Intake Goal
Plan your meals with a daily cholesterol intake goal. According to MayoClinic.com, if you are healthy with no current cholesterol problems, consume 300 mg or less of cholesterol from foods; if you have a high-cholesterol diagnosis aim for 200 mg or less. Keep in mind that foods containing saturated fat contain higher amounts of cholesterol than those that do not. Preparation accessories like butter, margarine and oils factor into your cholesterol intake. Choose olive or canola oil instead of lard, shortening or butter and avoid frying foods altogether.
Baked Chicken and Sauteed Vegetables
A 3-oz. serving of skinless chicken breast yields approximately 73 mg of cholesterol. Place your uncooked chicken in an oven safe dish and sprinkle two chopped garlic cloves and a dash of black pepper in the pan. Flavor the chicken to taste with additional herbs, but avoid salt. Bake the chicken covered for 45 minutes to 1 hour at 425 degrees. Prepare fresh vegetables such as zucchini, broccoli, yellow-bell pepper and baby bella mushrooms. Chop the vegetables to your liking and lightly mist the vegetables with Worcestershire sauce or olive oil. Add a dash of oregano and garlic powder to your vegetables and saute over medium heat. The vegetables contain no cholesterol and are virtually fat-free. Add one slice of toasted whole grain bread to complete your meal.
Salmon or Tilapia with Green Vegetable Sides
Fish is a heart-healthy and low cholesterol food you can enjoy two or three times a week to replace high-fat meat items. Salmon and tilapia yield 45 to 75 mg of cholesterol per 3-oz. serving. Both fish take minutes to cook on the grill and you can use a variety of herbs or spices to flavor them to your preference. Combine Italian seasonings like basil, parsley, oregano and garlic in a small mixing bowl. Squeeze three fresh lemon halves into the mixture and drizzle over your fish. Place the fish on the grill and cook each side for 3 to 5 minutes. Add a side of fresh green salad with romaine, arugula and endive or grill asparagus and broccoli spears.
Pork and Sweet Potatoes
Pork is a low cholesterol food yielding 69 to 71 mg per 3-oz. serving. To maintain low-fat content bake, roast or grill pork instead of frying and trim the excess fat off the pork as needed. For easy preparation buy boneless pork chops. Season the chops with black pepper, chopped onion and a dash of rosemary. Add a baked sweet potato side dish flavored with cinnamon, nutmeg and brown sugar.
Easy Pasta
Choose a farfalle, penne or fusilli pasta and your favorite vegetables. Add black or garbanzo beans for protein. Cook the pasta to your favored tenderness, drain and add olive oil. Sprinkle black pepper, garlic and Italian seasoning over the pasta. Include steamed spinach, broccoli and mushrooms to the pasta and beans. Cook over medium heat. Simple pasta dishes with vegetables offer less than 10 mg of cholesterol per serving. Add baked chicken, turkey or beef cubes and the cholesterol content increases to approximately 70 mg per 3-oz. serving.
