Optimal Cholesterol Levels Optimal amounts of cholesterol (in one dL of the blood) are: Total cholesterol: less than 200 mg LDL cholesterol: less than 100 mg HDL cholesterol: more than 60 mg Foods to Avoid or Limit to Lower Cholesterol To reduce high blood cholesterol, limit the intake of: Cholesterol: Red meat Whole milk products: milk, cheese, cream, butter, ghee (Indian butter), ice cream Egg yolk. NOTE: if your LDL cholesterol is above 100mg/dL, take less than 200 mg cholesterol per day. Plant foods do not contain cholesterol, so any commercial plant food (especially oil) advertised as “low cholesterol” has no additional benefit. Saturated fats: Red meat Whole milk products Egg yolk Coconut, including butter and oil Palm oil, palm kernel oil Trans fats or hydrogenated oils (2): Vegetable shortenings Hard margarines (the softer a margarine is, less trans fats it has) French fries, commercially baked cookies, donuts, biscuits, cakes NOTE: amounts of saturated and trans fats are listed on nutritional labels. Total amount of fats. Limit calories from fats to 25-35% of your total calorie intake. Recommended Foods for Vegetarians With High Cholesterol Levels The following foods are recommended instead of foods high in cholesterol and saturated fats: Monounsaturated fats: olive oil (extra virgin, if possible) Polyunsaturated … Continue reading Diet to Lower Cholesterol in Vegetarians