Nutrition Guidelines for High Cholesterol:

Increase your fruit and vegetable intake. Fruit and veggies are high in fiber, low in calories and contain zero fat. They're also rich in antioxidants and phytochemicals, which help protect against heart disease. Your goal should be at least 5 servings per day.

Increase your intake of whole grains. Whole grains like whole wheat bread, 100% bran cereal and brown rice are loaded with fiber. High fiber foods help you feel satisfied longer after eating a meal, thereby aiding in weight loss. Soluble fiber, a type of fiber found in beans, barley, oats and psyllium (Metamucil) may help decrease cholesterol levels. Your goal for fiber intake should be between 25-30 grams / day.

Incorporate soy into your meals. Soy foods are plant based, and therefore, contain no cholesterol or saturated fat. The isoflavones found in soy foods have been found to lower cholesterol and prevent heart disease. Generally, 16-25 g of soy protein foods are recommended per day for optimal effects.

Choose low fat meats. Always trim the visible fat from meats before cooking and remove the skin from chicken. Some lean meats include skinless chicken and turkey, fish, beef cuts such as round, loin, sirloin, and chuck, and pork products including tenderloin, ham and Canadian bacon.

Choose low fat dairy foods. Full fat dairy foods are very high in saturated fat, the type of fat that raises cholesterol, which is why it's important to choose low fat dairy when possible. Some examples include fat free or 1% milk, fat free or low fat yogurt, fat free or low fat sour cream and fat free or low fat cheese. Select cheeses that have 3 grams of fat or less per ounce or be sure to limit portions of higher fat varieties.

Choose heart healthy fats. Choose monounsaturated and polyunsaturated oils such as olive, canola, sunflower, safflower and corn oils. When choosing spreads, trans-free or tub margarines are your best bets. Use foods such as nuts, nut butters, sunflower seeds, ground flax seeds, olives and avocados in meals and snacks. Remember, heart healthy or not, an excess of fat in the diet will pack on the pounds, so be sure to use sparingly.

Limit alcohol intake. Although moderate alcohol intake helps to lower cholesterol levels, excess alcohol intake will raise blood pressure, raise triglycerides, displace nutrients, and may result in weight gain. Intake should not exceed 1-2 servings, defined as 12 oz beer, 5 oz wine, or 1.5 oz liquor per day.

Choose heart healthy cooking methods. When cooking always bake, broil, boil, roast, grill, steam, poach, braise, stew or microwave. When sautéing or stir-frying - use as little oil as possible or use vegetable spray and non-stick pans. Avoid frying or deep-frying. Experiment with various herbs and spices to give your food flavor without the extra fat of sauces or gravies.

Exercise, Exercise, Exercise!!! Although not specifically a nutrition guideline, cardiovascular exercise (such as walking, jogging, biking etc) will not only help with weight loss, but also will lower your bad cholesterol (LDL) and raise your good cholesterol (HDL).

Following your diet will help you achieve these goals!
Maintain lower cholesterol levels
Achieve and maintain your desirable weight
Prevent the progression of heart disease

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