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Health & Nutrition: Human Nutrition

How do I lower the cholesterol in my diet?

First, it's important to know that cholesterol in the foods you eat (dietary cholesterol) has less effect on blood cholesterol levels than do the saturated fatty acids (basic chemical units of fat) in the foods you eat. And, a diet that is low in fat and cholesterol doesn't mean that you should never eat cheese because it contains fat or never eat egg yolks because they contain cholesterol. It's the total amount of fat, saturated fatty acids, and cholesterol in your diet that matters. While you may want to lower your intake of some foods, you don't need to give them up completely. For a diet that meets the recommendations of the Dietary Guidelines for fat, saturated fatty acids, and cholesterol try these steps:

• Choose nonfat or reduced fat dairy products.
• Choose lean meats, poultry without skin, and fish.
• Eat moderate portions of meat, poultry, or fish, keeping total amounts to 5 to 7 ounces per day.
• Use low fat preparation methods at home.
• Choose broiled or roasted entrees when eating out.
• Reduce amounts of fats (such as butter, margarine, mayonnaise, salad dressing, sour cream) added at the table.
• (NOTE: Regardless of which you select, the total amount that you use is more important than which one you choose.)
• Eat high-fat bakery products and chips less often.