How to Reduce Dietary Cholesterol

High blood cholesterol increases your risk of coronary heart disease. Some cholesterol is produced naturally in your body, and the rest comes from diet. Dietary factors responsible for elevating blood cholesterol include: saturated fats, mainly from animal food sources; trans fatty acids present in processed foods; and cholesterol already found in foods derived from animals. Saturated fats and trans fatty acids increase blood cholesterol more than any other source of cholesterol. You can lower blood cholesterol and diminish your risk of heart disease by reducing these components of your diet.

Instructions

1

Reduce the amount of meat in your diet. Red meat and poultry are primary sources of cholesterol and saturated fats. Buy lean cuts of meat, use vegetable alternatives to meat and reduce the quantity of meat you include in your meal.

2

Reduce your dairy intake. Dairy produce contains saturated fats and cholesterol. Replace full fat milk and cheese with low fat alternatives to reduce your saturated fat and cholesterol intake.

3

Use monounsaturated and polyunsaturated fats instead of saturated and trans fatty acids fats when cooking. When substituted for saturated fats and processed fats containing trans fatty acids, these unsaturated fats help reduce blood cholesterol and should be the main source of dietary fat. Olive oil, canola oil and sunflower oil are unsaturated fat cooking oils.

4

Use egg whites instead of whole eggs. Egg yolks contain cholesterol and so should be avoided. However, egg whites are cholesterol free and a good source of protein.

5

Eat more fish. Fish contains unsaturated fats and is low in saturated fats. Fish such as salmon and mackerel also contain a particular polyunsaturated fat, omega-3, which is particularly helpful in reducing coronary heart disease.

6

Increase the fiber in your diet. High-fiber diets have been shown to reduce cholesterol and counteract dietary fat. Good sources of fiber include oatmeal, whole grains, fruit and vegetables.