Reducing your intake of unhealthy fat plays a key role in controlling your cholesterol levels. Foods contain "bad" fats and "good" fats. The amount of unhealthy fat in the blood has more to do with high cholesterol than the amount of dietary cholesterol you eat. Although some people, including diabetics, need to pay close attention to the cholesterol in foods, watch for fatty foods in low-cholesterol diets.
Limit Saturated Fat
Saturated fat raises levels of harmful low-density lipoprotein cholesterol. Excess amounts of LDL clog the arteries and form plaques that interfere with blood flow to the heart. This causes heart disease. Heart attack and stroke can occur if the arteries become completely blocked. Foods containing saturated fat include meat, poultry, fish and dairy products. Your body benefits from the protein in these foods. Reduce your fat intake by selecting the leanest cuts of meat and skinless poultry. Eat no more than 5 oz. a day of lean meat, poultry and fish. Choose nonfat or low-fat dairy products. Eat egg whites or egg substitutes instead of whole eggs.
Avoid Trans Fat
Trans fat increases LDL cholesterol and also lowers healthy high-density lipoprotein cholesterol. HDL cleans the bloodstream of excess cholesterol and brings it to the liver for disposal. You want low levels of LDL and high levels of HDL in your blood. Eliminate foods with trans fat from your diet. Many processed foods, commercially baked snack products and fried foods in restaurants contain trans fat. Check labels when shopping and buy foods that have no trans fat.
Include Healthy Fat
Healthy fats include unsaturated fats, which help improve cholesterol levels. The monounsaturated fats in olive, peanut and canola oils can replace saturated fat butter and other unhealthy additives when preparing food. Almonds, hazelnuts, pecans and avocados also contain monounsaturated fats. Polyunsaturated fats come from walnuts, flaxseed and soybeans as well as walnut, flaxseed and soybean oils. Omega-3 fatty acids, a type of polyunsaturated fat, provide cholesterol-lowering benefits. Fish containing omega-3 include mackerel, herring, salmon, tuna, sardines and halibut. Include fish at least twice a week in your meals. Fish usually has less saturated fat than meat and poultry.
Stick With Whole Foods
You have plenty of natural, whole foods to choose from to improve your cholesterol levels and improve heart health. Fruits, vegetables and whole grains provide you with a feeling of fullness so you are not tempted to eat high-fat foods. They have vitamins, minerals and high fiber content to aid digestion. Choose fresh fruit, raw vegetables, steamed vegetables and canned or frozen products without sugary or fatty additives. Avoid fried or breaded vegetables. Whole grains include breads, pasta, cereal, brown rice, oatmeal and oat bran. Buy products that use the terms "whole grain" or "whole wheat."
