A healthy meal plan that is low in total fat and cholesterol will include three meals a day. It will encourage you to lose weight or control your weight by making healthy food choices as well as controlling your portion sizes and increasing your activity. A healthy diet for your heart will encourage you to limit your intake of fried foods. It will show you how to compare products and select lower-fat alternatives, rather than simply eliminating specific foods.
Food Labels
You should read food labels and try to avoid products that contain butter, lard, shortening, partially hydrogenated oils, bacon or cream, according to Ohio State University Medical Center. Avoid coconut oil, palm oil, partially hydrogenated oils and products using these oils. Choose olive oil and canola oil. Choose spreads that state they are fortified with plant stanols and sterols, which can help reduce LDL, or bad, cholesterol levels. If used sparingly, you might also select products that are a blend of butter and olive or canola oil.
High-Cholesterol Foods
Foods that are high in cholesterol include egg yolks, organ meats, fatty meats, whole milk and other high-fat dairy products. You should remove the skin from chicken before eating and use low-fat or fat-free milk or milk products. Choose lean meats such as choice or select grades and round or loin cuts. Egg white contains no fat or cholesterol and can be used freely.
Portion Sizes
Limit meat to no more than 6 oz. of cooked lean meat, poultry, fish or seafood a day, advises the American Heart Association. Increase your serving sizes of vegetables, beans or whole grains such as brown rice and whole wheat pasta.
Cooking
You can reduce your fat intake by letting your cooking liquid cool, then removing the hardened fat. Replace the oil in muffin, cookie, cake and snack bar recipes with pureed fruits or veggies to cut down on fat and increase nutritional value.
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