Cholesterol-Lowering Meal Plan

A cholesterol-lowering meal plan consists of eating a variety of heart-healthy foods that are high in fiber and antioxidants while limiting those that increase your harmful cholesterol levels. Heart-healthy foods can help lower your "bad" (LDL) cholesterol and may increase your "good" (HDL) cholesterol levels. You also need to be concerned about preparing your foods in a low-fat, healthy manner.

Heart-Healthy Foods

Eat foods classified as heart healthy. They have been shown to lower "bad" (LDL) cholesterol levels. There are two types of fiber (insoluble and soluble), both important for our bodies. However, soluble fiber is the one known for removing cholesterol from our arteries. According to the American Heart Association, soluble fiber is found in whole grains, nuts and seeds, vegetables and fruits, healthy oils and legumes.

Oatmeal is notably high in soluble fiber. Your morning bowl of oatmeal contains 6 percent soluble fiber, according to the Mayo Clinic. Add sliced banana, cinnamon and low-fat milk for a cholesterol-lowering breakfast.

Eat healthy nuts and seeds. Walnuts, almonds and pistachios are antioxidant powerhouses states the USDA and the Mayo Clinic. Eat a handful as a snack. Or, substitute them for meat or croutons on a dark greens salad.

Eat a variety of fruits and vegetables. The USDA and Mayo Clinic recommend you eat more than 3 servings of fruit and 4 servings of vegetables daily. Eating fruits and vegetables also helps increase your "good" cholesterol.

Eat low-fat protein sources such as legumes and lentils, poultry (without skin) and fish. Kidney beans are especially high in cholesterol-lowering properties and can be added to minestrone soup. Minestrone soup contains a variety of vegetables and is a fiber-rich soup high in antioxidants. Enjoy a cup with some whole grain crackers and cup of green tea. Make dessert a fruit medley.

Eat foods high in omega 3 fatty acids. These fats have powerful cholesterol-lowering properties, according to the USDA. Cold water fish and flax seeds are good sources. Cold water fish include salmon, mackerel, herring, lake trout and sardines.

Use olive oil. Olive oil, according to the Mayo Clinic, contains strong cholesterol-lowering properties, including antioxidants. Prepare your foods using this oil instead of butter.

Heart-Harming Foods

Avoid, or limit, foods high in saturated and/or trans fats. According to the American Heart Association and the Mayo Clinic, these foods can increase your bad cholesterol levels while also decreasing your "good" (HDL) cholesterol level.

Foods high in saturated fats are, basically, animal products. These foods contain large amounts of dietary cholesterol. The USDA recommends eating not more than 300 mg of cholesterol daily, in most cases. Red meats such as beef, pork and lamb; organ meats; whole-fat dairy foods including egg yolks; deep-fried foods and processed foods all contain saturated fats. The USDA recommends getting not more than 10 percent of your daily calories from saturated fats.

Trans fats are treated in a manner similar to saturated fats by our bodies, according to the Mayo Clinic. These fats are found in foods containing shortening and/or partially hydrogenated oils. Commercially prepared baked goods such as pies, energy bars, cakes and pastries commonly contain these harmful fats.

Healthy Meal Preparation

Include healthy meal preparation methods in your cholesterol-lowering meal plan. According to the American Heart Association, healthy cooking methods include steaming, poaching, grilling and baking (without excessive oils).