If you want to stay healthy and steer away from heart diseases, you need to have a low cholesterol diet. Dietary cholesterol plays an important role in controlling all the cholesterol levels in the body, which includes the total cholesterol, and the good and bad cholesterol.

The HDL (high-density lipoproteins) or good cholesterol protects the heart by helping to transport excess cholesterol from the arteries back to the liver for breakdown and disposal. On the other hand, the bad LDL (low-density lipoproteins) cholesterol builds up plaque that clogs the arteries and hinders normal blood flow. A low cholesterol diet should not only reduce the total cholesterol and LDL levels, it must also increase the HDL level at the same time.

For your low cholesterol diet, consider the following food groups:

Fruits and vegetables - fresh fruits and vegetables are rich in fiber, antioxidants, flavanoids and plant sterols. All of these help lower cholesterol and raise HDL level. 8–10 servings of fruits and vegetables a day is needed for a low cholesterol diet.

Cereals and grains – substitute white bread and other refined, polished grains with whole-grain varieties like whole-wheat bread, unpolished rice, or oats-based cereals. They are rich in fiber, which helps sweep away the bad LDL cholesterol from the blood.

Nuts and seeds -  nuts like almonds, peanuts, walnuts and seeds like flaxseeds are rich in antioxidants (such as vitamin E and selenium) and in good fats, called omega-3 fatty acids, which protect the heart by increasing the HDL level. Nuts and seeds are also a rich source of fiber. Have your daily intake of flaxseeds by mixing them in your cereals and salads.

Fish -  Non-vegetarians can choose to have a fatty cold-water fish such as salmon or tuna twice a week to get a rich supply of omega-3 fatty acids.

Beans and legumes -  beans, legumes and lentils are great replacement for meat. Consider soy cheese (tofu) too as these foods are rich in protein and fiber and are low in fat content.

Fiber-rich foods -  foods like oats, barley, psyllium, apples, pears, prunes, kidney beans and Brussels sprouts are rich in soluble fiber, which acts like a broom to sweep out the cholesterol from the arteries.

Garlic, onion -  some people believe garlic regulates liver functioning and dissolve the cholesterol deposits in the arteries. Others swear that including just half a raw onion in the daily low cholesterol diet can lower LDL level and increase HDL level.

As much as possible, cut out on meats, full-cream dairy products, deep-fried foods and bakery items in order to reap the full benefits of a low cholesterol diet. Paying attention to your cholesterol levels will reduce your chances of having heart diseases. Strictly following this low cholesterol diet coupled with exercise and a healthy lifestyle can greatly help you in achieving a healthy body.