Fat is a source of energy for the body. Excess fat can accumulate in your arteries and form plaque that reduces blood flow and can lead to heart attack and stroke. Cholesterol is a form of fat produced in your liver and found in your diet. Low-cholesterol diets aim to reduce your overall cholesterol levels in order to protect your blood vessels and heart.
Saturated vs Unsaturated Fats
Saturated fats remain solid at room temperature and are considered a bad form of fat. Saturated fats are generally found in meats and dairy. Unsaturated fats remain liquid at room temperature and are generally found in plants. These type of fats are less likely to raise cholesterol levels in the blood and are considered a good form of fat. A low cholesterol diet is aimed at lowering saturated fat in your diet.
Meat, Poultry, Fish and Protein
Choose lean meats, such as chicken breast and trim any visible fat prior to cooking. Bake, broil or grill meats instead of frying. Avoid corned beef, mutton, ham, bacon, hot dogs and organ meats. Eat eggs whites and egg substitutes. Eat fish at least three times per week. Have fish such as swordfish, mackerel, tuna, cod and pollock. Select low-fat cheese. Avoid cream cheese, cheese spreads and other high fat cheeses. Drink skim and non-fat milk. Eat low-fat yogurt.
Grains and Carbyohydrates
Eat noodles, spaghetti, macaroni and brown rice. Avoid noodles prepared with whole eggs and cream sauces. Avoid pre-packaged pastas and canned spaghetti dishes. Have whole grain breads and low-fat muffins and pancakes made with low-fat milk. Avoid pastries, such as doughnuts and commercial biscuits. Eat unsalted crackers, pretzels and non-buttered popcorn. Avoid salted and fried snacks. Avoid snacks containing coconut and palm oils. Avoid granola.
Fats, Fruits and Vegetables
Eat plenty of fresh, frozen and low sodium canned vegetables. Avoid vegetables in creamy sauces. Enjoy fresh or frozen, unsweetened fruit and fruit juices. Avoid fruits canned in syrup. Choose healthy fats, such as olive, sunflower, safflower, sesame and soybean oils. Avoid butter, oils made from animal fat, such as lard, bacon and hydrogenated oils. Have unsalted pumpkin and sunflower seeds. Avoid cashews, macadamia and pistachio nuts, which are high in cholesterol. Choose balsamic vinaigrette for salads. Avoid salad dressings made with egg yolks. Avoid trans fats.
