Diets that are low in fat restrict the intake of overall fat including saturated fat, trans-fat and cholesterol. A diet is considered very heart healthy if it restricts saturated fat to 7 percent of your caloric intake and trans-fat to 1 percent of your caloric intake, according to the American Heart Association.
Dairy and Oil
For a healthy breakfast, minimize the consumption of saturated food sources such as full-fat dairy, butter, margarine and fatty red meats. When using the stove top, use a non-stick pan to eliminate the use of oils or butter. If you don't have a non-stick skillet, you can use a low fat or nonfat cooking spray to keep the food from sticking. Choose low-fat cheese, low-fat milk and milk-based dairy products to reduce the consumption of unwanted cholesterol and saturated fats. To increase the health benefits of your diet, you can reduce cholesterol consumption further by removing egg yolks and adding a few teaspoons of olive oil to your toast or cooked eggs. Olive oil contains monounsaturated fats, which according to MayoClinic.com helps lower your risk of heart disease.
Dietary Fiber
The USDA MyPyramid guide suggests obtaining most of your foods from the grains and vegetable categories. These two categories contain large amounts of dietary fiber, which is helpful in balancing blood sugar and reducing blood cholesterol. For a low-fat heart healthy lunch have plant-based foods such as steamed vegetables or salad with fatty fish such as salmon or tuna. Fatty fish contain heart healthy monounsaturated and polyunsaturated fats. When you consume these oils and reduce saturated and trans fat sources, it may lower your risk of developing heart disease.
Protein
Choose low-fat meats to include in your meal as protein. According to the MyPyramid Food Guide, protein sources supply B-vitamins, vitamin E, iron, zinc and magnesium. Protein works to build muscles, cartilage, skin, blood and hormones. Protein-based meats are usually high in saturated fat, so choose lean meat or white meat, which contains smaller amounts of both saturated fat and cholesterol. Remove the skin from poultry and any visible fat from both poultry and red meat to reduce fat consumption. Do not fry your meat or poultry, instead grill or bake it.
Empty Calories
For a low-fat diet, reduce the amount of snack foods and fast foods you consume. These foods are often void of nutrients and high in calories, fat, sodium, sugar and simple carbohydrates. Instead, snack on raw vegetables and fruits, whole-wheat crackers, low-fat snack bars, and dips such as humus and low-fat cream cheese or peanut butter. Peanut butter and humus contain monounsaturated fat, the heart-healthy fat.
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