Everyday Care

There's a simple formula for a cholesterol-healthy diet. The American Heart Association has created a plan called the Therapeutic Lifestyle Changes to improve eating habits, to help control weight, and to lower blood pressure and cholesterol.

Following very low-carb diets may not be good for lowering your cholesterol. Carbohydrates are a necessary part of your diet. They give our bodies and our brains energy. Remember, the number of calories and the quality of those calories are essential.

• Get 10 to 25 grams of soluble fiber.
• Make sure only 7 percent of your total calories comes from saturated fat. (Generally, this means about 20 to 25 grams a day, depending on your calorie needs to maintain a healthy weight.)
• Your dietary cholesterol intake should be 200 mg or lower each day. You can do this if most of your diet is fruits, vegetables, whole grains, low-fat dairy products (such as yogurt and low-fat milk) and lean meats such as chicken. Eat red meat and sweets sparingly.
• Make sure you aren't eating more calories than you can burn. Burn at least 200 calories through physical activity each day.
• Only 25 percent to 35 percent of your calories each day should come from fat.
• Up to 10 percent should be polyunsaturated fat. Remember, not all fat is bad. Fats in olive oils and nuts are good fats.
• Up to 20 percent for monounsaturated fat. This is also a good fat.
• Carbohydrates should be 50 percent to 60 percent of your calories each day. These should come from whole grains, fruits and vegetables.
• Limit sodium to 2,400 milligrams a day.

More on Cholesterol

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This article was reviewed and updated June 2007.