People get cholesterol in two ways. The body -- mainly the liver -- produces varying amounts of cholesterol, usually about 1,000 milligrams a day. Another 400 to 500 milligrams, or more, can come directly from foods. Generally foods from animal sources, such as egg yolks, red meat, organ meats, poultry, and whole milk dairy products contain cholesterol. On the other hand, foods from plants, like fruits, vegetables, grains, nuts and seeds, don't contain cholesterol. Typically, the body makes all the cholesterol it needs, so people don't need to consume more.

Research has shown that a heart healthy diet can help lower the amount of cholesterol in the blood. Dietary changes should include reducing total fat intake, particularly saturated fat. Saturated fatty acids are the chief culprit in raising blood cholesterol, which then increases your risk of heart disease. Foods that are high in saturated fat are typically high in cholesterol as well, so avoiding them is particularly helpful.

Since saturated fat and cholesterol are found in all foods from animal sources, be careful to eat no more than six ounces of lean meat or skinless poultry per day, and to use fat-free and low-fat dairy products. Fish that contains heart healthy omega-3 fatty acids should be consumed at least twice a week. High-quality protein from vegetable sources such as beans are also good substitutes for animal sources of protein.

Substitute grilled or broiled foods for fried foods whenever possible. If you do decide to fry, avoid oils that are high in saturated fat like coconut and palm oils. Alternatives include oils made from polyunsaturated fats like sunflower, safflower and soybean oils or monounsaturated fats like canola, olive and peanut oils. These, when consumed in moderation, may even have beneficial effects on your blood cholesterol levels.