A diet high in saturated fat and bad cholesterol increases the risk of heart disease. Limiting foods that contain these items is important in maintaining a healthy heart and preventing strokes, according to the American Heart Association. Incorporating the right foods into a healthy and balanced diet can reduce bad cholesterol and help you maintain healthy cholesterol levels. Another key component of a healthy-diet strategy is getting the recommended daily allowances of nutrients that are essential to good health and disease prevention.
Step 1
Choose the right kind of cooking oil. All fats are not created equal, and some actually have the ability to raise the good cholesterol in your body while reducing the level of the bad kind. Olive oil and canola oil are examples of this kind of oil. They both contain monounsaturated fat and are important for heart health. Avoid butter, lard, bacon fat and coconut, palm and cottonseed oils, as they all contain saturated or trans fats, the kind that are harmful to a healthy cholesterol reading.
Step 2
Eat foods that are naturally low in saturated fat and cholesterol. In general, animal products like full-fat dairy, organ meats, egg yolks, hot dogs, bacon and fatty meats should be avoided and replaced with lean meats, egg whites, reduced-fat or fat-free dairy foods and fish. This allows you to enjoy the foods you like but reduces your risk of an unhealthy cholesterol count. Fresh, canned or frozen fruits and vegetables should be included in a healthy diet, as well, and contain no saturated fat or cholesterol. Avocados, nuts and seeds are also good choices, as they contain the right kinds of fats and keep you full for minimal calories.
Step 3
Increase your fiber. Fiber is an important nutrient that can help control cholesterol. Whole-grain cereals, breads and pastas are good choices for a diet low in cholesterol and saturated fat and make a healthy addition to meals and snacks. Oatmeal, flaxseed and brown rice are also high-fiber foods that can be incorporated into your diet.
Tips and Warnings
- The recommended cooking oils still contain calories, so stick to daily recommended servings to keep your weight in line. Trans fats can contribute to high cholesterol, so avoid things like baked goods and frozen pizza, foods that commonly contain these types of unhealthy fats.
