Low cholesterol and low trans fat diets are usually adopted by individuals seeking to decrease their risks of contracting certain diseases and medical conditions. Foods high in trans fats are often avoided because they have been known to increase bad LDL cholesterol levels and decrease good HDL cholesterol levels. Researchers have proven that by controlling your cholesterol levels and limiting your intake of trans fats, you may reduce your risk of coronary heart disease and heart attacks.
Mediterranean Diet
According to the Mayo Clinic, countries bordering the Mediterranean Sea have less occurrences of heart disease than the United States. Inhabitants of those countries usually consume large quantities of fruits and vegetables with each meal and rarely eat sweets. They also consume very little red meat, cook primarily with olive oil, use herbs and spices instead of salt, drink wine in moderation and make bread and rice products using whole grains.
TLC Diet
The TLC Diet, or the Therapeutic Lifestyle Changes Diet, is a low-cholesterol, low-fat diet developed by the National Heart Lung and Blood Institute. Following the diet is supposed to lower your overall cholesterol level and reduce your risk of heart disease. The diet instructs you to consume skinless chicken and turkey, limit your consumption of egg yolks to two per week, limit the use of butter and lard, use dry beans as a meat substitute, eat three to five servings of vegetables daily, and consume sweets sparingly.
American Heart Association Heart Healthy Diet
The American Heart Association suggests taking control of your heart health by consuming foods that are low in cholesterol and low in trans fat. For starters, you can reduce daily sodium intake, consume seafood at least twice per week, increase your intake of fiber and whole grains, choose low-fat dairy products, and use egg whites instead of whole eggs.
References
- Harvard School of Public Health: Fats and Cholesterol: Fats and Cholesterol, Out with the Bad, In with the Good
- American Heart Association: Cholesterol-Lowering Studies
- MayoClinic.com: Mediterranean Diet: Ingredients for a Heart-Healthy Eating Approach
- American Heart Association: Cooking for Lower Cholesterol
- National Institute of Health: TLC Diet Tip Sheet
