Your cholesterol levels can elevate if you consume too many foods containing saturated fats. More than 102 million American adults over the age of 20 have unhealthy cholesterol levels at or above 200 mg, according to the Centers for Disease Control and Prevention. Of that number, 35 million have levels above 240 mg, putting them at risk for coronary heart disease due to cholesterol buildup in their arteries. Learning about healthy food options and cooking methods will assist you in planning a customized low-cholesterol diet that will appeal to your individual tastes.
Step 1
Add more fiber-rich foods to your diet. Eating 5 to 10 g of fiber daily reduces the absorption of low density lipoproteins, known as "bad" cholesterol, in your bloodstream. Start your day with a 1 1/2-cup serving of oatmeal, which provides you with 6 g of fiber. Other fiber-rich food sources are whole fruits, whole-grain bread, brown rice and beans.
Step 2
Eat and cook with egg whites instead of whole eggs. The high cholesterol of eggs is contained exclusively in the yolk. Egg whites provide your body with healthful protein. Try two beaten egg whites for a healthy scrambled egg breakfast. Modify your recipes by adding two egg whites in place of one egg.
Step 3
Switch to low-fat dairy products. Drink 1-percent or skim milk and cook with part-skim milk ricotta or mozzarella cheeses.
Step 4
Eat two servings of fish a week. Fish is low in saturated fat and an excellent source of protein. Grill, bake or broil your fish instead of frying it or cooking it in fatty sauces.
Step 5
Choose lean meats and limit your daily intake to 6 oz., which is about the size of your clenched fist. Select from beef sirloin, chuck or round roasts or extra lean ground beef. Pork tenderloin or loin chops are also low in saturated fat. Try skinless chicken or turkey for a healthy high-protein meal. Broil, grill or bake your meat and avoid adding fatty sauces.
Step 6
Add more vegetables to your meals. These foods contain no cholesterol and are naturally low in fat and calories. Try cooking recipes containing vegetables or add them as side dishes to your meals. Steam your vegetables in a small amount of water or try them stir-fried in one tablespoon of canola oil. For additional health benefits, season your vegetables with herbs instead of salt.
Step 7
Snack on nuts or fresh fruit. Skip the potato chips and choose a handful of walnuts or almonds for a low-cholesterol snack. Both of these nuts reduce cholesterol in your blood stream. Keep washed whole fruit in a countertop bowl to allow you to easily grab one for a naturally cholesterol-free and low-calorie snack.
Step 8
Eliminate any foods containing trans fats, such as store-bought cookies and cakes. Foods containing trans fats actually raise your LDL cholesterol levels. Cook your own desserts using healthy low-cholesterol ingredients.
