Your diet is important in regulating all three types of lipids in your bloodstream: low-density lipoprotein, high-density lipoprotein and triglycerides. You can lower your triglycerides by 50 percent by following a low-fat, low-sugar diet and exercising regularly, according to the American Heart Association. Diet choices also help lower your LDL, "bad" cholesterol, and elevate your HDL, "good" cholesterol.
Cholesterol Diet Basics
A cholesterol-reducing diet limits saturated fat to 16 to 22 g a day, trans fat to 2 g a day and dietary cholesterol to 200 to 300 mg. If your total cholesterol levels measure more than 240 mg/dL and you have additional risk factors for cardiovascular disease, follow the lower numbers. Risk factors include age; sex; medical conditions, such as diabetes and high blood pressure; and lifestyle choices, such as smoking, lack of exercise and excessive use of alcohol.
Breakfast
At breakfast, keep in mind that a single egg contains 213 mg of cholesterol, but all of it is in the yolk. Avoid fatty, processed meats at breakfast -- bacon and sausage, for example -- and include high-fiber grains and fruits. Fiber can help lower your LDL cholesterol, your blood pressure and your blood glucose levels as well as help you lose weight. Some day-to-day examples of foods to eat at breakfast on a cholesterol-lowering diet include high-fiber cereal, such as oatmeal or bran, with non-fat milk; fruit and a handful of almonds or walnuts; an egg-white omelet filled with vegetables and 1 oz. of low-fat cheese; a bowl of mixed berries with nonfat plain yogurt and served with whole-grain toast; or a smoothie made with mixed fruit, nonfat plain yogurt, nonfat milk and flaxseeds.
Lunch
All animal products contain cholesterol and most also contain saturated fat. Limit the amount of meat and cheese you eat at lunch and choose baked or grilled meats rather than luncheon meat. A single serving of fried foods may contain more trans fat than you should have in a day. Some day-to-day lunch choices in a low-cholesterol diet include grilled skinless chicken on whole-grain bread topped with tomatoes, sprouts, green peppers and mustard; lentil soup served with mixed green salad tossed with a light vinaigrette dressing; a salad with romaine lettuce, black beans, chopped tomatoes, chopped green pepper, nonfat sour cream, salsa and up to 1 oz. of low-fat cheese; or a veggie burger topped with avocado, tomato, spinach and balsamic vinegar on a whole-wheat bun.
Dinner
At dinner, keep meat portions small -- about 3 oz. If you want larger portions, fish, such as halibut and tuna, make good choices. You can also opt for vegetarian protein such as beans, tofu and soy-based meat substitutes. Examples of day-to-day dinner choices on a low-cholesterol diet include salmon with wild rice and broccoli; a vegetable stir fry with broccoli, cauliflower, carrots, celery, cabbage and strips of skinless chicken; whole-wheat spaghetti topped with marinara sauce, assorted vegetables and ground turkey; and black beans served over brown rice with a medley of green vegetables.
References
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 2011
- MayoClinic.com; High Cholesterol: Are Chicken Eggs Good or Bad for My Cholesterol? Thomas Behrenbeck; December 2009
- MayoClinic.com; High Cholesterol; June 2010
- USDA National Nutrient Database
- University of California San Francisco Medical Center: Cholesterol Content of Foods
