Selecting the right foods for a diet that maintains healthy cholesterol levels does not take difficult planning. You have plenty of low-fat, high-fiber foods to choose from to provide you with low cholesterol benefits. You just reduce your intake of foods that increase your risks for high cholesterol while enjoying a variety of heart-healthy foods. As you practice your low cholesterol diet, it becomes routine and you hardly realize you are on a diet at all.
Fats and Cholesterol
Unhealthy fats in the diet lead to the rise in harmful cholesterol in the bloodstream. Dietary cholesterol, such as that found in eggs, may have only a modest impact on blood cholesterol for many people. Others may need to watch their intake of dietary cholesterol as well, according to the Harvard School of Public Health. You also have a choice of healthy fats for protection against high cholesterol.
Reduce Saturated Fat
Saturated fat raises LDL cholesterol, which accumulates in the bloodstream and forms plaques on the arteries. This interferes with blood flow and can result in heart disease. Saturated fats come from meat, poultry and dairy products. Fish contain saturated fat, but usually less than in meat and poultry. Reduce your intake of saturated fat by eating the leanest of meat and trimming off all visible fat. Choose skinless chicken and poultry. Eat no more than 6 oz of meat, poultry or fish a day, MedlinePlus advises. Opt for low-fat or nonfat dairy products. You can also replace whole eggs with egg whites and egg substitutes.
Avoid Trans Fat
Eliminate trans fat from your diet. Trans fat increases LDL levels and also reduces levels of protective HDL cholesterol. HDL, often called the "good" cholesterol, clears away excess cholesterol in the bloodstream. Foods that may contain trans fat include processed foods such as commercially baked snacks and french fries or other fried foods in restaurants. Check your food labels for trans fat listings when shopping.
Unsaturated Fat
Healthy fats include fish containing omega-3 fatty acids, such as tuna, mackerel, salmon, herring, freshwater trout and halibut. Omega-3 fatty acids improve cholesterol levels to help prevent heart disease, according to the University of Maryland Medical Center. Omega-3s are a type of polyunsaturated fat, which is also found in walnuts, flax seeds and soybeans. Monounsaturated fat also improves cholesterol levels. Use olive, canola and peanut oils, which contain monounsaturated fat, in place of butter or other fatty additives during cooking or food preparation. Avocados, almonds, hazelnuts and pecans have rich amounts of monounsaturated fat.
Foods Rich in Fiber
Enjoy lots of fruits, vegetables and whole grains, which contain dietary fiber to help lower cholesterol. Add fresh fruit in salads or desserts with your meals. Choose steamed vegetables and avoid breaded or fried vegetables. When buying canned or frozen fruits and vegetables, avoid products with added sugars, creams or fatty additives. Add whole-grain or whole-wheat bread, pasta and cereal to your diet. Whole grains also include oatmeal, oat bran, brown rice and barley.
