A low-fat food menu works effectively whether you want to lose weight or avoid unhealthy risks. Saturated fat, often found in animal products, increases LDL cholesterol, the "bad" cholesterol that forms on the artery walls and decreases blood flow to the heart, raising the risk of heart disease. Manufacturers use trans fat, made from hydrogenated oils, to keep processed items and many fried foods in restaurants fresh. Trans fat, however, raises LDL cholesterol and lowers healthy HDL, or "good" cholesterol, which helps clear the arteries of excess cholesterol.
Healthy Protein
Even though meat, poultry, fish and dairy products contain saturated fats, you can enjoy them with low-fat options for rich sources of protein. Choose lean meats with visible fat trimmed off before cooking and chicken or turkey without skin, the National Cholesterol Education Program advises. Fish, such as cod, is usually lower in saturated fat than meat or poultry. Limit your total amount of meat, poultry or fish to 5 oz. or less a day. Buy nonfat or 1-percent milk instead of whole milk. Have two to three servings of low-fat or nonfat dairy products a day.
Fruits, Vegetables, Grains
Add a variety of fruits, vegetables and grains to your meals. These foods have low-fat content and provide plenty of fiber, vitamins and minerals. When you emphasize high-fiber foods in your diet, it satisfies your hunger and lowers your desire for fatty foods. Concentrate on fresh fruits or canned fruits that have no added sugar. Enjoy your vegetables raw or steamed. Avoid fried vegetables or vegetables in high-fat creamy sauces. Focus on whole grains that avoid the refining process and keep their nutrients. Whole grain bread, cereal and pasta, oatmeal, brown rice and barley make healthy, low-fat additions to your meals. Eat five or more servings of fruits and vegetables a day and six or more servings of grains, MedlinePlus says.
Good Fats
Replace saturated fats with unsaturated fats when adding ingredients for cooking. Unsaturated fats lower LDL and raise HDL cholesterol, according to the Harvard School of Public Health. Olive, canola, peanut, corn or flaxseed oils can replace fatty additives, such as butter when preparing foods. Fish with omega-3 fatty acids, a type of polyunsaturated fat, include mackerel, salmon, tuna, herring and halibut.
Sweets
Enjoy low-fat or fat-free snacks and desserts from time to time. When buying packaged snack foods, make sure they contain no trans fat. Keep nuts, fruits, celery or carrots available for healthy, low-fat snacks. Almonds, pecans and hazelnuts contain monounsaturated fats. Snacking on low-fat or fat-free foods in between meals avoids the temptation to overeat later on.
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