Saturated fats are the most important cause of high low-density lipoprotein or bad cholesterol, according to Medline Plus. Therefore, reducing your intake of animal meats, butter, milk, whole cheese, cream, ice cream and some vegetable oils will reduce your saturated fat intake and lower your LDL cholesterol. Thus, you should choose to eat foods that are low in saturated fats.
Fruits and Vegetables
Fruits and vegetables are an important component to a meal plan low in saturated fats. Fruits and vegetables do not contain any saturated fats and are rich in vitamins and minerals to promote optimal health. In addition, this food group provides your body with rich source of fiber that can help further reduce your cholesterol levels. Include at least five servings per day of fruits and vegetables in your meal plan to improve your cholesterol levels.
Complex Carbohydrates
Complex carbohydrates, such as brown rice, brown pastas, whole grain breads and cereals do not contain saturated fat and may also lower your cholesterol levels. Complex carbohydrates break down into glucose, which provides the necessary energy for you to perform your acitivities of daily living. In addition, complex carbohydrates are high in fiber, which may also help improve your cholesterol levels. Therefore, avoid simple carbohydrates, such as white rice, white pasta, white breads and processed cereals, which will not help you control your cholesterol.
Fish
Choose to eat lean meats that are low in saturated fat. Include fish, which contain healthy omega-3 fatty acids. Omega-3 fatty acids improve your high-density lipoprotein cholesterol levels, which can reduce your LDL and total cholesterol levels. Make room for fish in your meal plans at least twice per week. When eating red meat, pork, turkey or chicken, stick to lean brands. Remove the skin from chicken or turkey when possible.
Legumes
Legumes, or beans and peas, are part of a meal plan low in saturated fat. Legumes do not contain saturated fat, and may help lower your LDL cholesterol level because legumes are high in fiber. In addition, legumes are high in protein. In fact, 1/2 cup of cooked dried beans can provide the recommended daily value of protein for most people.
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