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Cholesterol Diet Guidelines

Although the human body naturally produces cholesterol, much of the excess cholesterol that causes medical problems is the result of a poor diet. Cholesterol is a waxy substance found in the bloodstream that is necessary for the body to produce hormones, bile acid and vitamin D. Cholesterol travels through the bloodstream to reach all parts of the body. However, too much cholesterol decreases blood flow to the heart and brain. Cholesterol levels are determined by exercise, genes and diet.

  1. Good versus Bad Cholesterol

    • Cholesterol is divided into to groups: LDL and HDL. The bad cholesterol, LDL, creates plaque when it combines with other materials. The buildup of plaque narrows the arteries making clots that can block the flow of blood, resulting in a heart attack or stroke. LDL cholesterol is preventable and treatable through diet, exercise and medication. The average adult's LDL should measure less than 100 mg/dL.

      The good cholesterol, HDL, performs the opposite function of LDL cholesterol. Instead of contributing to plaque in the arteries, HDL cholesterol transports excess cholesterol to the liver for disposal, thus removing the materials that could clog an artery. Adults should strive to have an HDL level above 60 mg/dL.

    Foods to Avoid

    • The foods listed below are concentrated sources of cholesterol, which should be avoided or limited, according to the Mayo Clinic.
      • Organ meat
      • Egg yolks
      • Whole milk products
      • Trans fats, often found in cookies, crackers and cakes
      • Saturated fat
      • Alcohol (although allowed in moderation)

    Foods to Eat

    • According to the American Heart Association, soluble fiber is recommended to reduce the absorption of cholesterol in the intestines. A person should eat at least 25 grams of dietary fiber daily or 14 grams of fiber per 1,000 calories consumed. Foods high in omega-3 fatty acids also are recommended for heart health, as are the foods and fats listed below.
      • Oatmeal and oat bran
      • Legumes
      • Citrus fruits
      • Whole wheat
      • Fruit skins and raw vegetable (cooking vegetables can reduce their fiber and the skins have fiber)
      • Nuts: almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts
      • Fish with high omega-3 fatty acids: salmon, albacore tuna, sardines, mackerel, herring and lake trout
      • Foods fortified with plant sterols

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