Learn The Basics Of A Successful Low Cholesterol Diet

If you've just found out that you have high cholesterol and need to go on a low cholesterol diet, then here is an outline on what you should and should not eat in order to help you lower your cholesterol levels.

Alternatively you might have just decided that you should eat more healthily in order to prevent yourself from getting high cholesterol. Either way, this is a recommended healthy diet strategy to follow.

Understanding What a Low Cholesterol Diet Is

Basically, in order to lower your cholesterol, you will have to follow a diet that is-

• Low in saturated fat and
• Low in cholesterol

This is absolutely essential in helping you to lower your cholesterol. You must understand that although cholesterol lowering medications can be prescribed by your doctor, you will still need to follow a controlled diet specifically to help reduce your high blood cholesterol levels.

Cholesterol is found in eggs, dairy products, fish, meat and poultry. Be aware that many foods contain both high in saturated fat and cholesterol, such as diary products (especially egg yolks) and red meats. Therefore, it is important to limit the amount of such high-fat foods. It is also recommended to opt for the low fat versions of any type of food, especially dairy products (low fat yogurts, cheeses, etc)

Basic Foods of a Low Cholesterol Diet

Foods to eat:

• lean meats
• skinless poultry
• fish
• low fat dairy products
• complex carbohydrates: pasta, rice, potatoes, bread, cereals, fruits, vegetables
• low calorie fizzy drinks (limit to one a day)
• drink plenty of water

How to cook:

• grill or roast meats
• steam or boil vegetables
• steam fish
• microwave
• use low fat oils

Foods to avoid:

• crisps, biscuits, chocolate, sweets
• do not add whole milk, butter, rich sauces or cream to pasta dishes or any other meal
• try avoiding white bread
• alcohol
• fizzy drinks

Tip:

If you love pasta dishes with sauces, try low fat versions such as adding a tin of tomatoes with a dash of garlic and Worcester sauce as a tomato-based sauce, low-fat creme fresh for a cream-based sauce or a cheese sauce packet-mix made with skimmed milk for a cheese-based sauce.

Get used to experimenting with herbs and spices to add different and exotic flavours to your meals.

Exercise Love it or Hate it!

Do you hate to exercise? Do not be ashamed if you do, many people dislike doing any form of exercise. The key here is to find something that you enjoy doing. It does not necessarily mean you must go to the gym three times a week, or run a mile four times a week. Count exercise as any type of movement that gets you out of your chair! Some examples:

• walking (the dog)
• walk up and down the stairs
• swimming
• cycling
• tennis / volleyball / basketball etc
• gardening
• skipping with ropes
• dancing
• cleaning / dusting the house
• decorating
• look after a toddler for a day!

Try and find something you enjoy doing and do some form of regular exercise as it does play an important role in cholesterol-reduction.

Cholesterol - An Invisible Danger

Cholesterol is nothing more than an association of steroid, lipid and alcohol that is found in the cell membranes of all body tissues. It is transported to the blood and it can be found in all animals. The Chemical formula of cholesterol is C27H45OH.

Many things have been said about cholesterol. Some doctors simply prescribe a diet free of foods that contain cholesterol and some others allow food with cholesterol. It is true that high levels of cholesterol in the blood may cause heart attack and some other distresses, such as stroke.

On the other hand, cholesterol is a very important compound to the well functioning of the body because it provides stability to the cells. In addition to that, cholesterol is a precursor of the synthesis of vitamin D and several hormones.

Cholesterol: Mr. Bad Guy or Mr. Nice Guy?

People say many things about cholesterol. And the modern Western civilization seems to have increased this discussion. Nothing is for sure when it comes of cholesterol:

- Why do some people who have a healthy diet and practice physical exercises regularly develop high cholesterol? - Why do some people who eat a lot of junk food and never practice physical exercises never develop high cholesterol?

This discussion is endless. And due to that, some people simply don’t believe in the risks involved in case of high cholesterol. Actually, what some people state is that they don’t have time to think about what they are eating: how can they think about cholesterol?

And the discussion remains: is the cholesterol a bad guy or a nice guy? Well, there isn’t an answer for that. If we say that cholesterol is a bad guy, we are simply discarding the benefits that cholesterol develops in the body, such as providing stability to the cells. On the other hand, high levels of cholesterol in the body block the arteries and veins, which may lead to heart diseases.

LDL and HDL: what is different?

LDL (low density lipoprotein) and HDL (high density lipoprotein) are types of cholesterol. Each one with different roles, but they are all the same.

The LDL cholesterol is the one usually called “bad cholesterol” since high levels of it may lead to coronary diseases. The LDL is the one responsible for depositing in he walls of arteries the cholesterol, which causes the formation of a hard and thick substance called cholesterol plaque. Within time, this plaque makes the arteries walls thick and narrow, starting a process called arteriosclerosis.

The HDL is the one considered the “good cholesterol”. This type of cholesterol is the one responsible for removing the plaques of bad cholesterol from the arteries walls, which prevents the arteriosclerosis.

This is the main difference regarding LDL and HDL cholesterols. Remember that keeping high levels of LDL and low levels of HDL may cause arteriosclerosis, while keeping low levels of LDL and high levels of HDL helps preventing it.

When start checkups?

Pretty much is said about cholesterol. Doctors use to advise people to check their cholesterol levels at the age of 35-year-old – in case you are a man – and 45-year-old – in case you are a woman. But this has been changing and it couldn’t be kept that way.

Nowadays, it’s common to find obese children. Although obesity is not a determining factor, it puts people in he risk group. Children have been eating a lot of junk food and this has been contributing to the increase of obese children and children with high cholesterol.

So, when should people start worrying about cholesterol levels? Well, everybody should start worrying about cholesterol if they are in the risk group and it doesn’t matter how old they are. And who is the risk group? People considered to be in the risk group are those who:

- have cases of heart diseases in family - had suffered a heart attack already - are women going through menopause - are obese - suffer from high blood pressure - suffer from diabetes - are sedentary - smoke

What are the recommended levels?

People are always worried about the recommended levels of cholesterol. Here is a simple guideline for that:
- Total cholesterol: should be kept under 200 - LDL cholesterol: should be kept under 130 - HDL cholesterol: should be kept 60 or higher

The most important regarding cholesterol and don’t care about all these numbers has to do with simply keeping it under 200.

Preventing high cholesterol

People can do some things in order to prevent high cholesterol from occur and to reduce the levels of cholesterol in case you have high levels:

- Exercise frequently - Stop smoking - Avoid junk foods - Eat plenty of vegetable and fresh fruits - Drink juices and teas instead of sodas - Avoid the excess of alcoholic drinks - Lose weight if you are overweight or obese The most important thing to do is to keep cholesterol under control. You see: it is always better to prevent than treating.

Cholesterol - Good, Bad...huh?

- What IS Cholesterol?
Cholesterol is a soft, waxy substance that's stored in the fat (lipids) content of one's blood stream. It's actually important to have a certain amount of "good" cholesterol in one's system.

Cholesterol, and our other body fats, cannot dissolve in our blood. They must be transported by special carriers called lipoproteins. While there are numerous kinds (too many to cover here), the two that are most important are the high-density lipoproteins (HDL) and the low-density lipoproteins (LDL). There is a third kind, which is referred to as Lp(a), which can increase one's risk of heart attack and stroke. We'll cover that one here, as well.

- HDL, LDL, & Lp(a)...What ARE These?

-- High-density lipoproteins (HDL) are known as "good cholesterol." Most experts agree that HDL moves the cholesterol from the arteries to the liver, where it is broken down and leaves the body through the natural evacuation process. A higher HDL level seems to reduce the risk of heart attack or stroke. Keep in mind, though, that a lower HDL level in one's body (-40 mg/dL in men, -50 mg d/L in women) is a warning signal of greater risk of one or both.

HDL seems to remove excess cholesterol from the plaques which build up in one's blood vessels, thereby inhibiting or slowing their growth. This is what makes it so important to the human body. Approximately 1/3 to 1/4 of the cholesterol in our bodies is carried by the HDL.

-- Low-density lipoproteins (LDL) are the major transporters of cholesterol in our blood. One can experience a buildup on the walls of the arteries which supply blood to our hearts and brains, if too much LDL enters the blood stream. When combined with other substances, it forms plaques. Plaques are hard, thick coatings that can clog one's arteries and decrease blood flow to the heart or the brain. Should the blood not move swiftly enough, there is danger of a blood clot forming near the plaques. When this occurs in the arteries leading to the heart, one is at greater risk of a heart attack. If it happens in the arteries which lead to one's brain, there is a higher risk of stroke.

If one's LDL level is 160 mg/dL or higher, this is an indication of a greater risk of heart disease. And if one has already been diagnosed with heart disease, it it strongly recommended that one maintain a level of less than 100 mg/dL.

-- A little known (by the general population) lipoprotein that can also cause a greater risk is the Lp(a) cholesterol lipoprotein. This is a generic variaton of plasma (the "fluid" which carries the blood cells through one's blood stream) LDL. When one's Lp(a) level is higher, one can more quickly develop the plaque buildup which physicians and specialists refer to as "arthersclerosis." Although there has been no conclusive evidence drawn as to WHY Lp(a) contributes to the increased risk of heart disease, it it commonly believed that the natural lesions which occur in our artery walls may contain substances that interact with it. This may lead to the buildup of the fatty deposits.

- From Where Do We Get Cholesterol?
-- The general consensus is that the human body is capable of producing the cholesterol that one needs to remain healthy. The body -most especially the liver- produces roughly 1,000 mg per day. Therefore the cholesterol consumed, (by the average person eating the typical foods such as whole milk dairy products, eggs, meat, poultry, fish, and seafood), is not really necessary to maintain the healthy level which one needs.

Two of the biggest culprits which contribute to the excessive consumption of cholesterol are transfats and saturated fats. But other fats consumed in foods can also raise blood cholesterol. While some of the excess fat is removed from the body by the liver, most heart specialists recommend that the average person limit himself/herself to less than 300 mg daily. And if one has been diagnosed with heart disease, that level shoud be less than 200 mg daily. If one has been diagnosed with extremely high cholesterol, even more drastic measures may be necessary to bring it under control.

- How Do I Control My Intake?
A proven and accepted measure of control is to limit one's intake to no more that 6 ounces of lean meat / fish / poultry daily, and to consume only lowfat/no fat dairy products. Effective substitutes for the protein necessary for good health can be found in beans and vegetables with high protein content. One excellent source for determining which foods have high protein content can be found at:

http://www.vegparadise.com/protein.html#Charts

It is also recommended that one adopt a regular exercise regimen. Even a moderate amount of daily activity can help to increase the movement of blood through one's body. Physical activities such as leisurely walking, gardening, light yard work, houswork, and slow dancing are often prescribed as ideally suited for those who need a daily routine to help control the cholesterol levels.

A more intense regimen can include brisk walking, jogging, swimming, and weight-lifting. And aerobic exercising is an excellent way to increase one's breathing and heart rates.

Side benefits of a regularly scheduled exercise program can include weight control, reducing one's risk of developing diabetes, and helping to keep one's blood pressure at a healthy level. Regular moderate to intense exercise can also help to strenghthen one's heart and lungs.

- To Smoke or Not to Smoke...
Most physicians and specialists recommend that no one smoke. And it has been proven that tobacco smoking increases the risk of heart disease. One's intake of oxygen, which is a necessary component for good vascular circulation and health, is drastically reduced. Plus, smoking is detrimental to HDL cholesterol levels and increases the possibility of blood clots. Not to mention the risks of causing cancer in one's body.

- The Effects of Alcohol on Cholesterol Levels
The moderate consumption of alcohol has shown, in some studies, to actually promote higher HDL cholesterol levels. With that said one must weigh the risks of alcoholism, obesity, stroke, high blood pressure, some forms of cancer, and sometimes depression. Exercise moderation (not more than 1-2 drinks daily for men, not more than 1 drink daily for women). And if you don't drink, don't start. There are better and safer alternatives to controlling one's cholesterol.
Synopsis:
- HDL is "good" cholesterol

- LDL is "bad" cholesterol

- An exercise regimen can help in lowering LDL and increasing HDL.

- Cholesterol can be controlled with a sensible diet, for many people.

- Smoking can increase the risks of lower HDL levels and the possibility of blood clots.

- Consult your physician or health care provider before embarking on any exercise regimen, or the consumption of alcohol, as a method to control one's cholesterol. He or she can direct you to what steps you need to take in order to ensure the best results for your efforts.

- Have an annual screening (usually a blood drawing) to determine your cholesterol levels. Be sure to discuss family history and other issues which your doctor may want to know before deciding whether or not you should be checked for the Lp(a) lipoproteins. He or she can better determine your risks, the diagnosis, and possible treatment (which may include prescription medication) when fully informed.

Dietary fats: Know which types to choose

When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to know the difference.

Most foods contain several different kinds of fats — including saturated, polyunsaturated, monounsaturated and trans fats — and some kinds are better for your health than others are.

You don't need to completely eliminate all fats from your meals. Instead, choose the healthier types of fats and enjoy them in moderation.

Healthy fats

When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Below are the best food sources of these healthy fats: 

Type of healthy fat

Monounsaturated fat                                     

Olive oil, peanut oil, canola oil, avocados, nuts and seeds.

Polyunsaturated fat 

Vegetable oils (such as safflower, corn, sunflower, soy and  cottonseed oils), nuts and seeds

Omega-3 fatty acids Fatty

cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnut.

Harmful fats

Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.

Below are common food sources of harmful fats: 

Type of harmful fat Food and their source 

Saturated fat Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils

Trans fat Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine

Dietary cholesterol Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

Daily limits for fat intake

The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) recommend that fat make up no more than 35 percent of your daily calories. This means that if you consume 1,800 calories a day, eat no more than 70 grams of fat daily. (To figure: Multiply 1,800 by 0.35 to get 630 calories, and divide that number by 9, the number of calories per gram of fat, to get 70 grams of total fat.) Keep in mind, however, that this is an upper limit and that most of these fat calories should come from monounsaturated and polyunsaturated sources.

In addition, the USDA and HHS recommend these upper limits for saturated fat and dietary cholesterol for healthy adults:

Type of fat & Recommendation

Saturated fat Less than 10 percent of your total daily calories

Dietary cholesterol Less than 300 milligrams a day

Though the USDA and HHS haven't yet established an upper limit for trans fat, they do suggest that you keep your trans fat intake as low as possible. The American Heart Association, on the other hand, has set an upper limit for trans fat — no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day.

Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat, but also contains smaller amounts of polyunsaturated fat and saturated fat.

Tips for choosing the best types of fat

Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:

• Saute with olive oil instead of butter.

• Use olive oil in salad dressings and marinades. Use canola oil when baking.

• Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.

• Snack on a small handful of nuts rather than potato chips or processed crackers. Or try peanut butter or other nut-butter spreads — nonhydrogenated — on celery, bananas, or rice or popcorn cakes.

• Add slices of avocado, rather than cheese, to your sandwich.

• Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week.

Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.

Nuts and your heart: Eating nuts for heart health

Eating nuts helps your heart. Discover how walnuts, almonds and other nuts help lower your cholesterol when eaten as part of a balanced diet.

Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.

The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it, almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
 

 

Can eating nuts help your heart?

Most studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or "bad," cholesterol level in the blood. High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial.

The main cause of a fatal heart attack are blood clots, by eating nuts your  risk of developing blood clots  reduces  Nuts also improve the health of the lining of your arteries. The evidence for the heart-health benefits of nuts isn't rock solid yet — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.

What's in nuts that's thought to be heart healthy?

Although it varies by nut, researchers think most nuts contain at least some of these heart-healthy substances:

L-arginine. Nuts also have lots of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

 

Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.

Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you'll eat less later. Fiber is also thought to play a role in preventing diabetes.
 

Vitamin E. Researchers still aren't sure, but it's thought that vitamin E may help stop the development of plaques in your arteries which can narrow them, leading to chest pain, coronary artery disease or a heart attack.

What amount of nuts is considered healthy?

Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.

Instead of eating unhealthy saturated fats, try substituting a handful of nuts. According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. 

 

But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.

Does it matter what kind of nuts you eat?

Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't have heart-health benefits. Both coconut meat and oil contain a large amount of saturated fat.

Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.

Here's some nutrition information on common types of cholesterol lowering foods & nuts.

Lower your Cholesterol by these top 5 Foods

Diet can play an important role in lowering your cholesterol. Discover five foods that can lower your cholesterol and protect your heart.

Can a bowl of oatmeal help prevent a heart attack? How about a handful of walnuts, or even your baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these — may be enough to lower your cholesterol to a healthy level and help you stay off medications. 

Yes nuts are tasty, can be salty, are often found in small decorative dishes at cocktail parties, and have a bad rap for being high in fat and calories. But did you know that they’re also packed with protein, Omega 3 fatty acids, and may even stave off breast cancer?

Oatmeal and oat bran

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes.

Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran. 

Walnuts, almonds and more

Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds and some other nuts appear to have a similar effect. 

According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. 

But all nuts are high in calories, so a handful will do. As with any food, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds. 

Fish and omega-3 fatty acids

Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death. 

Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil. 

You can take an omega-3 or fish oil supplement to get some of the beneficial effects, but you won't get all the other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish. 

Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. 

The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat. 

Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But avoid "light" olive oils. This label usually means the oil is more processed and lighter in color, not fat or calories. 

Foods fortified with plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol. 

Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day. 

Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K. 

The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L). 

Consider your diet first

Before you make other changes to your diet, think about cutting back on the types and amounts of fats you eat, which can raise your cholesterol. That way, you'll improve your cholesterol levels and health overall. 

When cutting fat from your diet, focus on saturated and trans fats. Saturated fats, like those in meat and some oils, raise your total cholesterol. Trans fats, which are sometimes used to make store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels because they raise low-density lipoprotein (LDL), the "bad" cholesterol and lower high-density lipoprotein (HDL), "good" cholesterol. You should try to limit the number of calories you eat daily to less than 10 percent from saturated fat, and eliminate as many trans fats from your diet as possible.