Cholesterol comes in two forms: "bad" low-density lipoprotein cholesterol (LDL) cholesterol and "good" high-density lipoprotein (HDL) cholesterol. LDL is harmful because it causes plaque in the arteries. This makes it difficult for blood to flow to the heart and brain, which can lead to heart attack and stroke. HDL redirects bad cholesterol to the liver, where it can be eliminated by the body. HDL cholesterol also helps remove excess plaque in the arteries to keep blood moving with ease to the heart and brain. Monitoring the type of foods and the type of fats that you consume can make a drastic difference in your cholesterol levels.
Fruits and Vegetables
Fruits and vegetables are low in fat and have no cholesterol. Eating three to five servings of fruits and vegetables a day lowers cholesterol and keeps the heart healthy and weight down and under control. Fruits and vegetables are full of vitamins and minerals to help fight heart disease, diabetes and some cancers. The best options for fruits and vegetables are berries, citrus fruits and green leafy vegetables.
Whole Grains
Whole grains are important for a cholesterol-lowering diet because they are high in fiber and prevent cholesterol from passing into the bloodstream. One of the best whole grains is oatmeal. Oatmeal has been proven to lower cholesterol and prevent heart disease. Other whole grains to incorporate into a cholesterol-lowering diet are whole-wheat breads, cereals, pastas and flaxseeds. Six to eleven servings a day is sufficient.
Meat
Animal products all have at least some cholesterol. However, this does not mean that meat should be avoided completely because the amount of cholesterol differs depending on the animal. For example, chicken and turkey are low in saturated fat and cholesterol, especially if the skin is removed. Fish is high in unsaturated fat, which promotes heart health, and is low in cholesterol. However, while trying to control cholesterol, do not exceed five ounces of any meat in a day.
Dairy
Dairy products, similar to meat, are animal products and contain some cholesterol. However, dairy foods do not need to be avoided; two to three servings should be consumed a day. Low-fat or skim milk, cheeses and yogurts are available and do not contain high amounts of saturated fat and cholesterol. Low-fat dairy foods are part of a cholesterol-lowering diet as well a necessary component in preventing osteoporosis.
Legumes
Legumes such as beans, peas and nuts are cholesterol free and contain no saturated fat. They contain monounsaturated fatty acids (MUFAS), which help to raise good cholesterol in the body while lowering bad cholesterol. MUFAs are imperative for a healthy heart and healthy cholesterol levels. Because nuts contain a lot of fat, do not eat more than one quarter cup per day to prevent weight gain.
Additional Tips
Grocery stores sell many items that are specifically designed to help lower cholesterol. Many juices, sauces, butter spreads and other products specify that they are for heart health and lowering cholesterol. Other ways to lower cholesterol is to use vegetables oils when cooking such as canola and olive oil. Season foods with herbs and spices rather than adding more butter. Some examples of flavorings include cumin, oregano, rosemary, basil and cinnamon.
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