Choosing a low-cholesterol diet and living a healthy lifestyle can help you reach your cholesterol goals and keep your heart healthy. Restricting certain foods ensures your cholesterol intake is below the recommended 300 mg per day, or 200 mg per day if you are at risk for heart disease.
Your total cholesterol level should be less than 200 mg/dL with your high-density lipoprotein level more than 40 mg/dL for men and more than 50 mg/dL for women. Your low-density lipoprotein level should be less than 100 mg/dL.
Meat
Animal products contain cholesterol. Avoid fatty cuts of meat such as "prime" grades and those that have a lot of visible fat. Choose "select" or "choice" grades instead. Remove the skin from chicken and avoid meats that have been fried or injected with added fats. Liver is especially high in cholesterol and you should only eat it about once a month. Shrimp and shellfish are higher in cholesterol than most types of fish, but are lower in saturated fats and total fat than meat and poultry. Both dietary cholesterol and saturated fats contribute to elevated blood cholesterol levels.
Dairy and Eggs
Dairy products are another source of cholesterol. Choose low-fat or fat-free versions of milk, yogurt, creams and ice cream. Substituting canned evaporated skim milk or fat-free half-and-half for cream in recipes can significantly reduce the amount of fat and cholesterol.
An egg contains about 200 mg cholesterol, most of which is in the yolk. Cooking with egg whites and limiting the number of whole eggs you eat will help reduce the amount of cholesterol you consume.
Fats and Oils
There are different types of fats and oils. Saturated and trans fats will raise your cholesterol. Polyunsaturated and monounsaturated fats will help reduce your cholesterol if you consume them in moderation. Saturated fats are in foods such as butter, lard and the fat in meats. Trans fats are in shortening and processed foods, such as bakery goods, crackers, peanut butter and margarine. Healthy versions of these foods are available, but you need to read the food labels to determine which ones are better for you. Olive and canola oil are healthier types of oil to use. Soft margarine in a tub is usually lower in trans fats, while old-fashioned peanut butter with oil floating on the top is also a healthier choice.
Sugars
The American Heart Association recommends limiting sweets and high-sugar foods as part of a heart healthy diet. Some desserts and sweets contain high amounts of sugar as well as too much fat and cholesterol, depending on the ingredients. These foods tend to be low in nutrients, too. Limiting sweets will help you maintain a healthy weight, which helps keep your heart healthy.
