Having high blood cholesterol can lead to conditions like coronary artery disease or stroke. Around 25 percent of the cholesterol in your body comes from the food you eat. Eating right is one way that you can help keep your cholesterol levels within normal limits. You can usually reduce your cholesterol level with proper diet and exercise, although you may also need medication.
Fat Guidelines
The American Heart Association has specific recommendations for daily fat intake. Your total fat intake should be less than 25 to 35 percent of your total calories in one day. Saturated fat should be less than 7 percent a day while trans fat should be less than 1 percent a day. If you have high cholesterol, your total dietary cholesterol intake should be no more than 200 mg a day, while most healthy adults should have no more than 300 mg per day.
Saturated Fat and Trans Fats
Animal products, such as meat that is high in fat, milk and eggs contain saturated fat. Coconut oil and palm oil products also contain saturated fat. When selecting a protein source, try lean meats such as chicken without the skin or fish. Other low-fat protein sources include beans or tofu products. Instead of full-fat dairy products, choose low-fat or nonfat milk, yogurt and cheeses. Trans fats can be found in some animal meats, while it also exists in "partially hydrogenated "oils which are in many processed foods or in margarine.
Good Fats
Choose polyunsaturated and monounsaturated fats instead of saturated fats. Salmon, trout, olives, vegetable oils, avocados and walnuts are examples of foods that contain these healthier fats. Using these products as a part of a balanced diet can help to reduce cholesterol or keep it within normal limits.
Food Tips
Keep the bad fats out of your diet by changing how you cook. Try baking and broiling instead of frying. If you have to use oil, make sure you use vegetable oil, like olive oil. When you are cooking, remove visible fat or use a fat separator. Select lean proteins and low-fat dairy products. Avoid using egg yolks and use two egg whites instead.
