Saturated and trans fats in food raise low-density lipoprotein, known as LDL, cholesterol in the bloodstream. Too much LDL can clog the arteries by forming plaque on the arterial walls and slowing blood flow to the heart. This can result in heart disease. Heart attack or stroke occurs if the arteries become completely blocked. Dietary changes reduce unhealthy fat intake to lower LDL cholesterol.
TLC Diet
The therapeutic lifestyle changes, or TLC, diet includes eating lean meat, skinless poultry and fish, and limiting portions to 5 oz. or less a day to lower consumption of saturated fat. Some types of fish have lower saturated fat than meat and poultry, including cod, tuna, salmon, mackerel and herring. Meat substitutes include dry peas, beans and tofu, which have low saturated fat and cholesterol content. Limit egg yolks, high in cholesterol, to two yolks a week or substitute with egg whites. Choose low-fat or fat-free dairy products. Include three to five servings of fiber-rich fruits and vegetables a day. The diet also recommends six to 11 servings of breads, cereals, rice, pasta and other grains.
Heart-Healthy Diet
A heart-healthy diet from MayoClinic.com also focuses on lean meat, poultry without skin, fish, fruits and vegetables. The diet emphasizes whole grains, which have more fiber and nutrients than refined grains. Limit the amount of solid fats, such as butter, margarine and shortening, in your meals. Use low-fat substitutions for additives whenever possible. Choose cholesterol-lowering margarine products or olive and canola oils, which contain monounsaturated fats that help to improve blood cholesterol. Add salsa or low-fat yogurt instead of butter or sour cream to your baked potatoes. Avoid trans fat, found in some processed foods and fried foods in restaurants. Look for no trans fat on food labels when buying packaged goods.
Mediterranean Diet
The traditional Mediterranean diet may reduce the risk of heart disease, notes MayoClinic.com. Practiced by many people who live along the Mediterranean Sea, the diet emphasizes fruits, vegetables, fish and whole grains. Olive oil plays a primary role as the source of fat in the diet. The monounsaturated fat in olive oil may help reduce LDL cholesterol levels when used in place of other fats. Eat fish and seafood at least twice a week. Rarely eat meats and sweets, and consume poultry, eggs and cheese in moderate portions.
Snacks and Dessert
You may have difficulty avoiding your desire for sweets, but you can enjoy low-fat sweets and snacks on occasion, according to the National Cholesterol Education Program. Choose low-fat or fat-free cookies, cakes, brownies, cheesecake, fruit bars, ginger snaps and vanilla wafers. Make sure packaged snacks do not contain trans fat. Enjoy low-fat or nonfat yogurt, ice milk and sorbet, graham crackers and gelatin. Add fresh fruit slices to a piece of angel food cake.
