A Low Cholesterol Diet Reduces Blood Cholesterol Levels

What Does A Cholesterol Test Measure?

• Total cholesterol level. This is the overall level of cholesterol in the blood, and should be under 200 mg/dL Anything between 200 and 239 is considered borderline high and above 239 is high.
• Low-density lipoprotein (LDL) cholesterol. LDL cholesterol is associated with higher risk of heart disease. The LDL cholesterol level should be below 130. LDL levels between 160 and 189 are high and above 190 are very high.
• High-density lipoprotein (HDL) cholesterol HDL is good because it helps clean up fatty deposits. HDL levels should be around 60.
• Triglycerides Triglycerides are formed by the body from excess glucose, and high triglycerides can increase the risk of heart disease. Triglycerides should be below 150.

Low Cholesterol Diet Tips

• Eat fewer foods containing saturated fats and partially hydrogenated vegetable oils. Fats can be saturated or unsaturated: saturated fats solidify at room temperature whereas unsaturated fats are liquids at room temperature. When following a low cholesterol diet, it is especially important to limit the intake of saturated fats such as coconut oil and palm oil. Partially hydrogenated vegetable oils are also solid at room temperature and have similar effects to saturated fats. They are commonly found in snacks and margarine.
• Replace saturated fats with unsaturated fats. Polyunsaturated fats are found in safflower, corn, soybean, cottonseed, sesame and sunflower oils. Fish oils also contain polyunsaturated fats providing the essential fatty acid, omega-3.
• Eat less high cholesterol foods. Cholesterol is found in eggs, high- fat dairy products, meat, poultry, fish and shellfish. Keep in mind that cholesterol is not a fat and therefore can also be found in low fat foods.
• Eat foods high in starch and fiber. Starch and fiber are complex carbohydrates that are good for the body and are lower in calories than high fat foods. Complex carbohydrates are found in breads, pasta, cereals, dried peas and beans, fruits and vegetables.
• Eat plenty of fruits and vegetables. Fruits and vegetables are low in calories and fat and are a good source of minerals and nutrients.
• Eat wholegrain foods instead of foods containing white flour. The fiber in wholegrain foods can have a cholesterol lowering effect.
• Cook lean meats instead of red meat. Red meats, while being high in protein also contain a lot of the bad cholesterol.
• Use cooking oils that are high in monounsaturated fats such as olive oil and canola oil. These oils can have some cardioprotective effects.

Additionally, fatty fish, walnuts, oatmeal and oat bran as well as foods fortified with plant sterols or stanols can all help lower cholesterol. Making simple changes to you diet in small steps can help you achieve great results. You can successfully lower your cholesterol levels following a low cholesterol diet.

Recommended Book

This book, a collaboration by TV Chef Daniel Green, and dietitian Catherine Collins is a practical cookbook with over 100 delicious recipes targeted at reducing your cholesterol levels. A nutritional analysis of the recipes is included to help you keep to a healthy diet while enjoying a range of tasty dishes from buckwheat pancakes to Mediterranean baked cod.

To Top of Page

Return to Healthy Diets from Low Cholesterol Diet

Return to Healthy Eating