A cholesterol blood test reveals the amounts of three types of lipids in your bloodstream: low-density lipoprotein, high-density lipoprotein and triglycerides. If you want to improve your levels of all three lipids, limit foods high in dietary cholesterol, saturated fat, trans fat and sugar. If you drink alcohol, limit your consumption to one or two drinks a day.
Risk Factors
Most recommendations for food allowances include ranges. Observe the lower number if your risk for heart attacks and strokes includes two or more of the following: LDL -- "bad" -- cholesterol of more than 260 mg/dL; triglycerides higher than 200 mg/dL; medical conditions such as high blood pressure and diabetes; family or personal history of heart disease; and lifestyle factors such as obesity, smoking and lack of exercise.
Cholesterol and Saturated Fat
A cholesterol-friendly diet includes no more than 200 mg to 300 mg of dietary cholesterol and between 16 g and 22 g of saturated fat daily. Foods high in cholesterol include eggs, organ meat, shrimp, butter, full-fat cheese and whole milk. Foods high in saturated fat include animal products and tropical oils such as beef ribs, pork chops and coconut oil. To keep both cholesterol and saturated fat within guidelines, include more fish and vegetable protein in your diet. Tuna, halibut and beans make good low-fat sources of protein. Choose low-fat or nonfat dairy products and lean animal protein such as skinless chicken and top-round sirloin trimmed of visible fat.
Sugar and Trans Fat
Trans fat, a man-made fat, can both elevate your triglycerides and lower your protective HDL cholesterol. Limit trans fat to 2 g a day. One tablespoon of stick margarine may contain more than a full day's supply of trans fat. Check food labels for trans fat content before purchasing commercial baked goods, snacks and frozen foods. Some restaurants and bakeries may use trans fat for deep frying. At home, use healthy cooking oils such as olive and canola.
Too much sugar in your diet may raise your triglycerides. Limit sugar from added foods and drinks to 5 percent to 10 percent of your daily calories -- about 100 to 200 calories, based on a 2,000-calorie-a-day diet. Avoid regular soda, candy, cookies, cakes and pies. Obtain most of your sugar from natural sources such as fruit and low-fat dairy.
Fiber
Fiber can help reduce your LDL cholesterol as well as lower your blood pressure and blood glucose levels. It can also help you lose weight -- beneficial to LDL and HDL cholesterol and triglycerides. All plant foods contain fiber. Good sources include raspberries, apples, pears, black beans, kidney beans, barley, oatmeal, whole-grain bread, whole-wheat pasta, spinach, artichokes, broccoli and corn on the cob. Men should include 38 g of fiber in their daily diets and women 25 g.
References
- MayoClinic.com; High Cholesterol -- Tests and Diagnosis; June 2010
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglycerides; April 2011
- MayoClinic.com; High Cholesterol -- Risk Factors; June 2010
- University of California San Francisco Medical Center; Cholesterol Content of Foods; February 2011
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; November 2009
