Diets high in saturated fat can raise blood cholesterol levels, according to Jackson/Siegelbaum Gastroenterology. High blood cholesterol is a risk factor for heart disease, the No. 1 killer of men and women in the United States. High-fiber, low-cholesterol diets can help improve your blood cholesterol level and overall health.
Mediterranean Diet
The Mediterranean diet is a heart-healthy diet based on the traditional cooking styles of the people living along the Mediterranean Sea. In addition to helping the heart, the Mediterranean diet has been shown to decrease rates of cancer, Parkinson's and Alzheimer's disease, according to MayoClinic.com. It is a plant-based diet, encouraging high-fiber fruits, vegetables, legumes and whole grains. It encourages you to eat fish a minimum of twice a week and limit red meat, a high saturated-fat food, to a few times a month. It suggests that you eat moderate portions of poultry, dairy and eggs at least twice a week.
USDA MyPyramid
The U.S. Department of Agriculture's food guide, MyPyramid, is a low-fat, high-fiber plan based on the latest scientific evidence linking nutrition and health. The diet encourages you to eat at least three servings of whole grains a day and four to five servings of fruits and vegetables a day for its fiber, vitamins and minerals. MyPyramid also encourages the intake of lean proteins, such as lean red meat, pork and poultry, and low-fat and fat-free dairy products to limit your intake of cholesterol and saturated fat. The diet also suggests you try eating vegetarian, substituting high-fiber legumes for traditional sources of protein at least once a week.
American Heart Association Diet
The American Heart Association diet is designed to keep your heart healthy. The diet is similar to the MyPyramid Plan, but offers additional suggestions on how to further reduce your risk of heart disease. The diet encourages four to five servings of fruits and vegetables a day and at least three servings of fiber-rich whole-grain foods a day. It also encourages the intake of fiber-rich legumes, nuts and seeds at least a few times a week. The diet also suggests you eat oily fish, such as salmon and mackerel, at least twice a week. The American Heart Association diet limits sodium to 1,500 mg a day and saturated fat to less than 7 percent of total calories.
