Because the human body produces fats and cholesterol, you don't really need to get more of these essential nutrients from food. But you may like to eat many foods that contain them. The U.S. Department of Agriculture Dietary Guidelines for Americans sets a healthy limit for daily cholesterol intake at 299 mg. If you get 300 mg or more per day, go on a low cholesterol diet, such as the DASH eating plan. Controlling your blood cholesterol by eating healthy foods lowers your risk for obesity, diabetes, heart disease and cancer.
Emphasize Fruits and Vegetables
Eat more fruits and vegetables. These healthy foods have no saturated fat, so they should be the staples of your low cholesterol eating plan. A good diet is rich in plant foods, as they provide dietary fiber and essential vitamins and minerals, such as vitamin C and folate, potassium and magnesium. When cooked without saturated fat, fruits and vegetables will add calories, but not cholesterol to your diet.
Choose Low-Fat Meats
All meat has cholesterol, so choose lean cuts and remove visible fat whenever possible. This means eating chicken without skin and fat, choosing beef without marbling, and cutting the stripe of fat off pork chops. Avoid organ meats, such as chicken livers (110 mg cholesterol each) and choose top sirloin beef (3 oz., 47 mg) instead.
Choose Low-Fat Dairy Products
A good diet needs calcium and protein sources, such as dairy and soybean products. For 0 mg of cholesterol, opt for soy milk and tofu items. For low cholesterol, choose nonfat milk (1 cup, 5 mg cholesterol), low-fat 1 percent milk (1 cup, 12 mg) or cottage cheese (1 cup, 9 mg).
Limit Meat and Eggs
Increase healthy foods with iron and protein content, such as spinach and tofu, as you decrease the higher cholesterol meats and whole eggs. Egg white omelets are the exception: These offer 0 mg cholesterol when cooked without added saturated fat.
Choose Healthy Fats
A good diet to follow is one that is low in saturated and trans fats, substances that directly counteract your other low cholesterol efforts. Healthy foods include those with monounsaturated and polyunsaturated fats (liquid at room temperature), found in fruits, vegetables and seeds, and oils derived from them. Olive, corn and sunflower oils have 0 mg of cholesterol. Unhealthy saturated and trans fats (solid at room temperature) do add to your blood cholesterol burden: One tablespoon of butter alone has 31 mg of cholesterol. The Harvard School of Public Health suggests switching to a trans-fat-free margarine.
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