If you have high cholesterol, you are at an increased risk for developing cardiovascular diseases. High cholesterol is defined as a measurement of 200 mg/dL or higher. There are many lifestyle changes you can make to decrease your blood cholesterol, including eating a healthy diet. Keep recommended cholesterol levels in check by eating foods that are low in fat and cholesterol.
Recommendations
Your body actually produces enough cholesterol for physiological functions. You do not need additional cholesterol in your diet. Animal foods such as meat or dairy products, however, are a source of cholesterol. Saturated and trans fats in the diet also contributes to cholesterol levels. The 2010 Dietary Guidelines for Americans recommends that you limit daily cholesterol intake to 300 mg or less.
What to Eat
A heart healthy diet should focus on foods that are low in cholesterol content, saturated fats and trans fats. Eat a variety of fruits and vegetables since they do not contain cholesterol, but are high in vitamin and mineral content. When selecting your breads, pastas and cereals, look for products that are made from whole grains. Choose low-fat or fat-free dairy product options. Skinless or lean cuts of poultry and beef will have lower fat and cholesterol levels. Select cooking oils that are low in saturated fat such as canola, corn or olive oil.
What to Limit
Avoid eating fatty cut of meats or meat with skin. Organ meats, such as liver and and kidney, and processed meats, such as bologna and sausage, tend to be higher in cholesterol and fat. Dairy products that are high in saturated fat include whole milk, cream, cheese and ice cream. These should be eaten in moderation. Eggs can contribute to 25 percent of your daily cholesterol intake, so limit the amount you eat, particularly the egg yoke. If you consume more than one egg a day, including in baked goods or cooked dishes, you may want to consider using egg whites only or an egg substitute.
Healthy Cooking Tips
There are a few cooking tips you can implement to keep your diet low in cholesterol. Broiling, grilling or baking is a better choice than frying. Cut off the visible fat on your meat and remove the skin from your poultry. When basting your meat, you can use fruit juice or a marinade rather than the meat drippings. For dairy products such as cheese, select the low-fat, fat-free or skim options. Using a vegetable spray instead of cooking oil can reduce the amount used and limit portion size.
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