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Cholesterol Levels & Diet

Cholesterol is a fat-like substance that is naturally present in the body. According to the American Heart Association, our bodies produce 1,000 mg of cholesterol each day in addition to what we take in from diet. If you are seeking to lower your cholesterol, a proper diet is essential.

  1. High Cholesterol Foods

    • Low cholesterol diets should eliminate or significantly reduce the consumption of animal and animal byproducts. This includes meats and animal byproducts such as milk and eggs.

    AHA Recommendations

    • The AHA recommends a maximum of 6 oz. of lean meat per day for those seeking to control or lower their cholesterol levels through diet. Low-fat or fat-free dairy products should also be used.

    Low Cholesterol Substitutions

    • The AHA recommends that non-animal sources of protein be consumed whenever possible. Plant sources such as beans and nuts are a good substitute for meat.

    Fruits and Vegetables

    • All plant and plant-based foods are cholesterol free. A diet rich in fruits, vegetables and nuts will be low in cholesterol.

    Low Cholesterol Cooking Techniques

    • When cooking, use olive or canola oil instead of butter or margarine. If you are preparing meat, all visible fat should be trimmed before cooking. Limit portions--3 oz. of meat is the size of small deck of playing cards.

    Alcohol

    • According to both the AHA and the Mayo Foundation for Medical Research, excess alcohol consumption increases cholesterol levels. The AHA recommends no more than two drinks per day for men and one drink per day for women.

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