Follow a heart-healthy diet
Even though some of the cholesterol found in your body is made naturally, a lot of it comes from the food you eat. Foods from animals contain cholesterol. These include meats, poultry, shellfish, eggs, butter, cheese and whole or 2 percent milk. Even foods that do not come from animals may affect your cholesterol. In fact, any type of foods that contain saturated fats and trans fats can cause your body to make more cholesterol.
Here are some "heart-healthy" choices you can make, both at home and when you eat out:
- Eat at least 25 to 30 grams of dietary fiber each day - these should come from a variety of foods such as whole grains, fruits, vegetables and legumes
- Limit your daily sodium (salt) intake to 2,300 mg or less - if you are middle-aged and older, African American, or have high blood pressure you probably need less than 1,500 mg of sodium per day
- If you drink alcohol, do so in moderation - no more than one drink a day for women, and no more than two for men
- Eat more vegetables and fruits
- Enjoy whole grains, high-fiber foods, lean meats and poultry and fish at least twice a week
- Choose fat-free or 1% fat dairy products
American Heart Association Recommendations
| For: | Limit your daily intake to: |
| Saturated fat | Less than 7% of your total calories |
| Total fat | Between 25% and 35% of your total calories |
| Trans fat | No more than 1% of your total calories |
| Cholesterol | Less than 300 mg for an average person; less than 200 mg if you have high LDL levels or are taking cholesterol medication |
