A low-fat, low-cholesterol diet can include meat as long as you limit amounts and reduce your fat intake. The body needs a certain amount of fat for energy. Cholesterol also works naturally in the body to help produce hormones and other necessary substances. But cholesterol can rise to unhealthy levels because of too much fat and cholesterol from your diet. You can eat moderate amounts of meat to control your cholesterol.
Lean Protein
Meat contains protein, which helps with growth and building muscles. Choose the leanest of meats and skinless chicken or turkey. Buy poultry without skin or remove the skin before cooking and eating. Trim all visible fat from meat before cooking. Limit the amount to 5 oz. or less a day, advises the National Cholesterol Education Program.
Fatty Meats
To cut down on fat intake, avoid marbled meats, such as ribeye steak, duck, goose, kidney, liver, sausages, hot dogs and high-fat luncheon meats. Try including smaller amounts of meat with your meal, or have meatless meals a few times a week. Dry peas and beans have plenty of fiber to help lower cholesterol. Add them to pasta, soups or vegetables dishes.
Meat Replacements
Servings of fish make healthy replacements for meat. Most fish have lower saturated fat and cholesterol than meat or poultry. Certain types of fish contain omega-3 fatty acids, which help reduce heart disease and may lower triglycerides, blood fats related to cholesterol. Mackerel, herring and salmon have high amounts of omega-3s.
Healthy Fats
Limit the overall amounts of saturated fats and trans fats in your diet. Along with using leaner and low-fat meats, avoid butter, gravy, cream sauce, hydrogenated margarine and shortening and cocoa butter in chocolate. Substitute olive and canola oils, rich in healthy monounsaturated fats that help reduce cholesterol. Choose cholesterol-lowering margarines and packaged products with no trans fats.
Low-Fat Foods
Eating lots of fruits, vegetables and whole grains helps you avoid high-fat foods. Choose fresh or frozen fruits and vegetables and canned products with little or no additives. Avoid fried, breaded or creamy vegetables and canned fruit packed in syrup. Enjoy whole-grain bread and pasta, high-fiber cereal, oatmeal and brown rice. To reduce fat and cholesterol from dairy products, use skim or low-fat milk, fat-free or low-fat yogurt and cheese and egg whites or egg substitutes. Enjoy sweets occasionally by eating low-fat snacks and desserts.
