7 Ways to Reduce Your Cholesterol

Your body naturally produces cholesterol, but the food you eat can contribute to raising your cholesterol to dangerous levels. Eating foods high in saturated or hydrogenated (trans) fats can increase your total cholesterol, but more importantly your LDL cholesterol, the "bad" type.

To plan a cholesterol-responsible diet, you should generally try to cut back on foods high in cholesterol, saturated fats and trans fats. According to guidelines from the American Heart Association, cholesterol intake should be limited to less than 300 milligrams daily and less than 200 milligrams if you have high LDL cholesterol levels. In addition, they also recommend your total intake be 25 to 35 percent of your total daily calories, with saturated fats less than 7 percent and trans fats less than 1 percent.

Here's how you can snip saturated and trans fats from your diet, ensuring you achieve these goals.

Tips for Reducing Saturated and Trans Fats

Avoid fried fast foods, obviously, which often contain saturated or trans fats. Limit packaged cookies, crackers, cakes, muffins and pies, which usually contain hydrogenated oils (trans fats) as preservatives. Look for naturally occurring, unhydrogenated oils instead: canola, safflower, sunflower, or olive are good choices. Substitute protein-rich egg whites for yolks, which contain cholesterol. Use lean beef, pork and lamb. Choose white meat when eating poultry, and remove the skin or excess fat before eating. Limit use of fatty dairy, such as whole milk, cheese, butter, or cream. Instead, use reduced-fat milk or margarine with un-hydrogenated oils. Avoid shellfish and organ meats, both of which are high in cholesterol.

Maintaining a healthy cholesterol level isn't only about what you shouldn't eat, however. Polyunsaturated fats and monounsaturated fats, such as those found in fish, nuts, seeds and vegetable oils, can actually help lower your blood cholesterol when you use them in place of saturated or trans fats. These healthy fats can be found in avocados, walnuts, olives and fish, particularly salmon or trout. According to the American Heart Association, the best balance is a moderate amount of all types of fats.

A regular dose of fiber (about 25 to 30 grams daily) can lower blood cholesterol when eaten as part of a diet low in saturated fats and cholesterol. Some high-fiber foods include oatmeal, beans, peas, leafy vegetables and root vegetables. Raw vegetables and fresh fruit, and particularly their skins, are good sources of fiber.

Another consideration is sodium, which most Americans consume in excessive amounts. This leads to high blood pressure, which can combine with high cholesterol to put your coronary health at risk. To keep your sodium intake beneath the recommended 2,300 milligrams per day, begin by using table salt as little as possible. Rinse off high-sodium canned vegetables before use, or look for canned foods that are labeled "low-sodium" or "unsalted."

Much of your awareness about what you eat comes from reading food labels and considering each food's healthfulness as part of an overall diet plan.

Identifying risky foods at restaurants poses more of a challenge, since you have less control over what's going into your entrée. Following a few general guidelines can help you make a responsible choice.

Cholesterol-Happy Guidelines

Avoid dishes described as fried, sautéed, crispy, or pan-seared. Instead, go for foods that are steamed, baked, grilled, or roasted. If you aren't sure, ask your server how a dish is prepared. Request that sauces and gravies be served on the side. Moderate the amount you eat, if any. Ask that your meal be prepared with vegetable oil instead of hydrogenated oil. Have excess fat or skin trimmed from your meat as it's prepared. Reduce sodium by having your meal prepared without added salt or MSG. Avoid soy sauce or teriyaki sauce, and avoid meats in broth or au jus.

Don't forget to add some exercise to this lesson. Regular cardiovascular training is essential to any healthy heart plan. Just don't treat yourself to an order of French fries as a reward for going running.

About the Writer
Harry Sawyers writes about health, tools, and home improvement in Brooklyn, New York. He stays in shape by walking a few miles a day, pulled by a dog with an endless amount of energy.