Cholesterol is a waxy material manufactured by the liver. You also get cholesterol from some foods that you eat. Cholesterol protects your nerves and aids in hormone production, but eating a diet too high in cholesterol can raise your cholesterol levels to potentially dangerous readings. While white foods in general do not cause high cholesterol, choosing whole-grain products over refined white grains and avoiding fatty animal products can lower your risk of developing high cholesterol.
High Cholesterol
The two types of cholesterol are low-density liproprotein, or LDL, and high-density lipoprotein, or HDL. LDL is often referred to as "bad" cholesterol, and HDL as "good" cholesterol. HDL helps to remove excess LDL from the bloodstream. Too much LDL or not enough HDL can make you susceptible to a heart attack or stroke. Together, your LDL and HDL levels should ideally be under 200 mg/dL. Your LDL level should be between 100 and 129 mg/dL if you are healthy, and lower if you have risk factors for heart disease. Your HDL level should ideally be over 60 mg/dL. Your doctor can determine your cholesterol levels with a simple fasting blood test.
White Carbohydrates
Refined white carbohydrates, such as white pasta, white rice and white bread, do not directly cause high cholesterol, but they often take the place of cholesterol-reducing whole grains. Choosing fiber-filled whole grain carbohydrates, such as 100 percent whole wheat bread, whole wheat pasta, whole grain crackers and whole grain cereals can lower your cholesterol levels. Another consideration is that cookies, quick-breads and other baked goods based on white flour also might contain large amounts of butter, margarine or other cholesterol-raising fats. Stick to whole grains whenever possible to lower your cholesterol risk.
Eggs and Dairy Products
Egg yolks contain relatively large amounts of cholesterol, as do whole milk and other full-fat dairy products. In the case of eggs, choose the white over the yolk, or use egg substitutes if you are at risk for high cholesterol. Switch to low-fat or skim milk and use other reduced-fat dairy products when possible. Cut any visible gray or white fat off of meat, and cut down your consumption of red meat products.
Other Tips
If you have high cholesterol, ask your doctor about dietary and lifestyle changes that you should make, and follow his advice regarding cholesterol-lowering medications. Eat a maximum of 300 mg cholesterol per day, or a maximum of 200 mg if you have heart disease. Replace fatty snacks with fresh fruits and vegetables. If you are overweight or obese, losing even 5 percent of your body weight can lower your cholesterol -- and your heart attack risk. In addition, exercise regularly, quit smoking and reduce your alcohol consumption to help you lower your cholesterol levels.
