Cholesterol is a waxy steroid that serves several essential functions in the body. It also has the unwanted ability to build up in the arteries and eventually cause arteriosclerosis. Cholesterol is synthesized in the body and it can also be found in certain foods. You can reduce your cholesterol intake by eating fewer foods that are high in cholesterol.
Step 1
Establish your maximum cholesterol intake. You should consume no more than 300mg of cholesterol each day if you're in good health. Limit your daily cholesterol intake to 200mg if you have heart disease.
Step 2
Watch your intake of high-cholesterol foods. These include egg yolks, organ meats and whole dairy products. Replace these foods with low-cholesterol alternatives, such as egg substitutes, lean cuts of meat and skim milk products.
Step 3
Limit your consumption of saturated fats. Saturated fats can raise the level of cholesterol in your blood, especially cholesterol bound to low-density lipoproteins (LDLs). Saturated fats are primarily in animal products such as red meat and whole milk. Limit your intake of saturated fats to 10 percent of your total caloric intake.
Step 4
Replace cooking oils based on animal fat with cooking oils that are high in unsaturated fats. Cooking oils such as canola, olive and peanut oils are the best choices in frying and baking. Avoid commercial baked and fried products, as these tend to be especially high in saturated fats.
Step 5
Eat more fruits, vegetables and whole grains. These foods are high in dietary fiber, which can lower the level of cholesterol in your blood. Eat dried fruits sparingly as they are also high in calories. Whole grain products include brown rice, whole-wheat flour and whole-grain breads.
