No more than 30 percent of daily calories should come from fats, with saturated fats less than 10 percent and cholesterol under 300 milligrams a day, a little more than the amount in an egg yolk. For those who have existing heart problems or who are at high risk, it is recommended to limit cholesterol to 200 milligrams a day and saturated fats to seven percent of calories. Accomplishing this means avoiding red meats, butter and cream and choosing low-fat or skim milk dairy products. Increasing the amount of fiber in a diet may not only reduce cholesterol, but also helps reduce weight and strengthen the heart and cardiovascular system. Fiber-rich foods include fruits, vegetables, whole grains and beans.
Soluble fiber is particularly good for cholesterol reduction.
The fiber found in beans, apples, berries and many other fruits, is soluble. Soluble fiber is believed to soaks up bile in the intestines, stimulating the liver to produce more bile. This in turn breaks down much of the available cholesterol in the blood stream. Cereal or bread made of oat bran or the husks of psyllium seed offers another form of soluble fiber which may reduce cholesterol. In a small study, subjects ate cookies made of either oat bran, psyllium or wheat bran for eight weeks.