A low-cholesterol diet is not necessarily low in fat, but it should be low in saturated fat and trans fatty acids. Unsaturated fat is actually vital in lowering cholesterol and should make up between 20 and 30 percent of a healthy, balanced, low-cholesterol diet. You should also eat fish, lean meat or high-protein substitutes, whole meal carbohydrates and lots of fruit and vegetables to help you lower cholesterol, lose weight and minimize risk of disease.
Cholesterol
Cholesterol is a steroid-based molecule found in many foods. Your bloodstream cannot dissolve it, so your body transforms it into lipoprotein. These are small cholesterol particles, coated in protein, which blend effortlessly into your bloodstream, the Harvard University School of Public Health explains. Lipoprotein comes in two types: low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL. According to the Mayo Clinic, LDL is referred to as "bad" cholesterol, and the American Heart Association warns that if too much LDL circulates in your blood, it builds up and clogs arteries, potentially leading to heart attack or stroke. HDL is known as "good" cholesterol because it helps flush the LDL from your body. High levels of HDL protect against heart attack.
Fat
Low-fat diets can be dangerous because a lack of fat may cause poor resistance to diseases and infections, dry skin, low tolerance to cold temperatures and stunted growth. In a typical healthy diet, fat accounts for about 29 percent of caloric intake. No more than 7 percent of your diet should be made up of saturated fat, which is found in poultry with skin, fatty cuts of meat and dairy produce. This type of fat is virtually impossible to avoid completely, but too much saturated fat can lead to weight gain. It also causes the build-up of LDL, and this can lead to heart attack, stroke, osteoporosis, cancer and diabetes. The rest of your fat intake should be made up of monounsaturated or polyunsaturated fat, such as that found in nuts, seeds, olive oil, avocados and oily fish like mackerel or salmon. These foods lower LDL levels and raise HDL levels, and have many health benefits. Cut trans fatty acids, such as those found in chocolate, cookies, potato chips and candy, from your diet completely.
Protein and Carbohydrates
The USDA advises you make up 18 percent of your diet with protein. As previously mentioned, some foods high in protein are also high in unsaturated fat--such as burgers, bacon, pork shops and steaks. Choose skinless, boneless chicken, turkey, flank steak and fish instead, as they are low in fat. Some days it is beneficial to get protein from vegetables, which contain has less LDL than animal protein. Egg whites, nuts, beans, lentils, peas, soy milk, organic yogurt and whole grain cereals contain protein. You should always choose whole grain breads, pastas and rice over the white equivalent, which lacks the nutrients contained in whole grain cereals. Carbohydrates should account for around 55 percent of a low-fat, low-cholesterol diet.
Fruit and Vegetables
Fruit and vegetables are extremely low in fat and cholesterol and you should eat at least five portions a day.
Benefits
If you follow a diet that is low in saturated fat and trans fatty acids, and therefore low in LDL cholesterol, you will be less at risk of colds and fevers, as well as serious heart disease and cancer, and you should lose weight, too.
