A diet low in fat and cholesterol and rich in fiber content helps lower harmful cholesterol and reduces the risk of heart disease. The body produces cholesterol, a natural substance that helps make hormones and other substances important for health. Certain foods you eat can cause excess LDL cholesterol, which can clog the arteries and interfere with blood flow to the heart. Lowering fat intake and eating nutritious meals raises healthy HDL cholesterol, which helps clean the arteries of LDL cholesterol, the American Heart Association explains.
Limiting Fats
Saturated fats raise LDL cholesterol levels. Meats, poultry with skin, fish and whole-milk dairy products contain saturated fats, according to the Harvard School of Public Health. Coconut, coconut oil, palm kernel oil and palm oil also have saturated fats. Lowering the intake of red meat and dairy fats, which are the main sources of saturated fat in the American diet, can help lower cholesterol. Trans fats raise LDL cholesterol and also lower protective HDL cholesterol. Trans fats, used in the cooking process to make foods last longer, come from commercially baked snacks, hard margarine and many fried foods in restaurants.
Dietary Cholesterol
Aside from saturated fat, dairy products also contain cholesterol. However, dietary cholesterol does not raise cholesterol as much as saturated fats do, the Harvard School of Public Health notes. Reducing cholesterol intake still helps control cholesterol levels. Choose low-fat and fat-free dairy products instead of whole milk products to reduce your fat and cholesterol intake. Try to replace egg consumption with egg whites and egg substitutes.
Lean Protein
Meat, poultry and fish have plenty of protein. Eat lean meats and skinless chicken or turkey to reduce saturated fats. Certain fish have lower amounts of saturated fat than meat and poultry. Salmon, herring and mackerel contain omega-3 fatty acids, MayoClinic.com points out. Omega-3s may lower heart disease by reducing triglycerides, fats closely related to cholesterol. You can also replace meats with dry peas and beans, which are low in saturated fat and cholesterol.
Fiber
The National Cholesterol Education Program recommends including plenty of fiber-rich fruits, vegetables and grains in the diet. Eat at least three to five servings of fruits and vegetables a day and six to 11 servings of grains each day. You can enjoy fruits and vegetables as sides, in salads and as healthy snacks to eat throughout the day. Grains include bread, cereals, rice, pasta and oatmeal. Choose whole grains as much as possible, and avoid refined grains, such as white bread and white flour. Limit sweet baked goods, such as pastries, muffins, biscuits and doughnuts.
Sweets
Avoid snacks high in saturated fat and cholesterol. Enjoy low-fat or fat-free yogurt, ice milk, sherbet and sorbet. Low-fat or fat-free brownies, cakes, cookies, fruit bars and wafers also work well in a low-fat diet, as long as you use them once in a while, the National Cholesterol Education Program says.
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