A large amount of fat and cholesterol in your diet can increase your risk for developing heart disease. Dietary fat and cholesterol contribute to the amount of cholesterol in your bloodstream. A high cholesterol level directly contributes to the buildup of plaque on your artery walls. This buildup can cause a blockage, which limits the blood flow through your artery, potentially causing a heart attack or stroke. A low-cholesterol, low-fat diet can help prevent and reverse this.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH diet, is a low-fat, low-cholesterol and low-sodium eating plan that aims to improve your health. The U.S. Department of Agriculture first introduced the DASH diet as a means to lower blood pressure, but it also works to reduce cholesterol levels and risks for heart disease. DASH emphasizes whole grains, fruits, vegetables and low-fat sources of protein and dairy.
Fat and Cholesterol on DASH
The DASH diet limits your daily intake of fat and cholesterol. Recommendations for fat are separated into total and saturated fat intake. Total fat should make up no more than 27 percent of your daily calories. Saturated fats should not exceed 6 percent of your total calories for the day, and dietary cholesterol is limited to 150 mg per day.
Reducing Fat and Cholesterol Intake
This low intake of fat and cholesterol can seem intimidating, but all it takes are a few wise food choices. Saturated fats and cholesterol both come from animal sources of food. To reduce your intake of fat and cholesterol, base your meals around plant sources instead. Legumes and soy are two lower fat ways to get protein. If you do choose animal sources of protein, choose lean sources, such as fish and skinless chicken.
Health Benefits
Following the DASH diet can improve your health. This diet can improve your blood pressure and cholesterol levels. It can also help reduce your risk of heart disease, stroke, cancer and osteoporosis. And adding to all this, you can also lose weight following the DASH diet as well.
References
- National Heart Lung and Blood Institute; High Blood Cholesterol: What You Need to Know; May 2001
- MayoClinic.com; DASH Diet: Healthy Eating to Lower Your Blood Pressure; May 2010
- National Heart, Lung and Blood Institute; Your Guide to Lowering Your Blood Pressure With DASH; 2006
- Harvard School of Public Health: Protein
