The fat in meat and poultry skin is also high in saturated fat. Eating fewer foods high in saturated fat is the best way to lower your blood cholesterol level. Unsaturated fat helps to lower cholesterol levels when you use it in place of saturated fat. One type is polyunsaturated fat, which is found in many cooking and salad oils, and in margarine, especially liquid and soft varieties. Another type is monounsaturated fat, which is found in olive and canola oils.
Cholesterol is found only in foods that come from animals.
Remember, the total fat in your diet should average no more than 30 percent of your calories, and saturated fat should be no more than 10 percent. The chart below shows the upper limit on total fat and saturated fat grams you should eat, depending on how many calories you consume each day. Cooking Planning meals aimed at reducing blood cholesterol doesn't have to be complicated. Eat no more than about 6 ounces per day. Broil, bake, roast, or poach foods rather than fry them.