How Do You Lower Cholesterol With Low-fat Diet?

Heart disease is the leading cause of sickness and death for Americans, says the American Heart Association (AHA). High cholesterol levels are directly associated with an increased risk for heart disease. A diet high in saturated fat and cholesterol will raise blood cholesterol levels. A low-fat diet is the recommended treatment for high cholesterol by both the AHA and the National Heart Blood and Lung Institute (NHBLI).

Cholesterol

Cholesterol is a soft, waxy fat found in the bloodstream and cells. It is needed by the body to make cell membranes and hormones. The two types of cholesterol are low-density lipoproteins (LDL, also known as "bad" cholesterol), the primary carrier of cholesterol in the blood. Too much LDL in the blood can lead to a buildup of cholesterol on artery walls, causing clogs that can lead to heart attacks or strokes, according to the AHA. High-density lipoprotein (HDL, also known as "good" cholesterol) carries cholesterol away from the arteries, to the liver, where it is eliminated from the body.

Low-Fat Diet

The low-fat diet to help lower cholesterol contains 30 percent of calories or less from fat, says the NHBLI. It recommends reducing saturated fat to 8 percent to 10 percent of total calories and cholesterol intake to less than 300 milligrams per day. In addition, the AHA recommends reducing trans fat intake to less than 1 percent of total calories.

Low-Fat Food Choices

People should choose lean meats and low-fat, fat-free dairy products, and limit their intake of partially hydrogenated fats. Making these changes will decrease their intake of saturated fat, trans fat and cholesterol, says the AHA. Lean meat choices include poultry without the skin, fish, beef round, beef sirloin, pork tenderloin and pork loin roast. Fat-free milk, low-fat yogurt and low-fat cheese are recommended, says the Ohio State University Medical Center. The AHA says the diet should include whole grains, fruits and vegetables prepared without added fat.

Low-Fat Cooking

Grill, bake or broil meats, fish and poultry, says the AHA, to limit fat in cooking. The NHBLI suggests using a rack when roasting meats so fat can drip away. People can stir-fry meats and vegetables with cooking spray, a small amount of oil or broth. To add flavor without fat, the NHBLI suggests using herbs and spices, mustard, ketchup, salsa, vinegar, fresh ginger or fresh garlic. When baking, replace whole milk with low-fat or fat-free milk and whole eggs with egg substitutes.

Considerations

A diet high in monounsaturated fat also has been shown to lower cholesterol levels. Foods high in monounsaturated fat include olive oil, peanuts and canola oil. A study published in the American Journal of Clinical Nutrition investigated the effects of a low-fat diet vs. a high monounsaturated fat diet on blood cholesterol levels of men with normal cholesterol. They concluded both a low-fat diet and a high monounsaturated diet showed similar reductions in cholesterol levels. The monounsaturated fat diet contained 40 percent of calories from fat, the amount of fat in the heart-healthy Mediterranean diet.