Unhealthy dietary fat can raise blood cholesterol levels and lead to heart disease. A low-fat diet helps to lower cholesterol to reduce the risk of heart disease, MedlinePlus explains. The body needs cholesterol and produces the necessary amounts to aid in the manufacturing of hormones and other substances for proper functioning. Cholesterol also enters the body through the foods you eat. Lowering your intake of certain fats helps to control cholesterol levels.
Saturated Fat
Saturated fats can raise LDL cholesterol, which can accumulate on the inner walls of the arteries and form plaques. The plaques eventually narrow the arteries and interfere with blood flow to the heart, causing heart disease. Saturated fats come mainly from animal foods, such as meat, poultry and dairy products. Because these foods contain muscle-building protein, you can choose lean meats and skinless poultry. Bake or broil meats instead of frying, and cut visible fat before cooking. Low-fat or fat-free dairy products lower your intake of saturated fats.
Trans Fat
Trans fats cause more heart problems than saturated fats, according to the Harvard School of Public Health. Trans fats increase LDL cholesterol levels and also lower healthy HDL cholesterol. HDL, sometimes referred to as the "good" cholesterol, cleans up excess cholesterol in the arteries by bringing it to the liver for disposal. Commercially baked snacks and hard margarines contain trans fats, made from partially hydrogenated oils to make food last longer. French fries and other fried foods in restaurants also contain trans fats. Limiting or eliminating trans fats from the diet helps to reduce the risk of heart disease.
Substitutions
Substituting unsaturated fat for saturated fat when buying fats and oils can help to lower blood cholesterol, according to the National Cholesterol Education Program. Vegetable oils high in unsaturated fats include olive, canola, peanut, sesame, soybean and sunflower oils. Limit or avoid butter, lard and solid shortenings, which have high saturated fat and cholesterol content. Liquid or soft tub margarine contains unsaturated vegetables oils. Choose low-fat or fat-free salad dressings.
Healthy Fats
Monounsaturated and polyunsaturated fats may reduce LDL cholesterol and raise healthy HDL cholesterol, according to the Harvard School of Public Health. Aside from canola, peanut and olive oils, monounsaturated fats are also found in almonds, hazelnuts, pecans and avocados. Walnuts, flax seeds, corn, soybean, sunflower and flax seed oils have high amounts of polyunsaturated fats.
Omega-3 Fatty Acids
Omega-3 fatty acids may reduce the risk of heart disease, according to the University of Maryland Medical Center. A diet rich in fish containing omega-3 fatty acids may increase healthy HDL cholesterol. Eskimos in the Arctic and Greenland areas have high amounts of fatty fish in their diets and have increased HDL cholesterol with decreased fatty triglycerides in the blood, the UMMC notes. Salmon, albacore tuna, sardines, herring and mackerel contain omega-3 fatty acids. Walnuts, soybeans, flax seeds and walnut, canola and soybean oils also include omega-3s.
