The American Heart Association recommends avoiding excess weight by increasing activity, eating a variety of nutritious foods and eating less nutrient-poor foods. It is also essential to stop smoking and manage stress. The American Dietetic Association describes a Heart-Healthy Diet as one that is low in saturated and trans fats, high in omega-3 fatty acids, high in fiber and low in sodium and sugar. The overall benefits of a low-cholesterol and low-fat diet promote beneficial blood values and weight loss or healthy-weight maintenance.
Step 1
Understand sources of cholesterol and fat. Cholesterol is made by all animals, including humans, no matter what they eat. Some people are more prone to high cholesterol levels than others. Dietary consumption of cholesterol and fat, especially saturated and trans fats, encourages cholesterol formation. Cholesterol can only be consumed from animal sources such as meat, poultry, seafood, dairy and eggs. We need some cholesterol in our system to maintain normal body functions.
Step 2
Use all fats and oils sparingly. Fat is found in oils, nuts, animal products, dairy and some vegetables. Some fat in the diet is necessary to provide fat-soluble vitamins and fatty acids for growth and brain function. Fat is more calorie-dense than protein or carbohydrate; therefore, is related to less nutrient-dense foods. Cooking techniques like baking, broiling or boiling require less fat than frying or sautéeing.
Step 3
Choose fats which are higher in mono-unsaturated or poly-unsaturated fats such as olive, corn, canola, peanut, safflower, soybean or sunflower oil.
Step 4
Avoid solid fats, including trans fats, such as butter, animal fat and shortening. Trans-fatty acids are a part of many of the saturated fats and are created when non-saturated vegetable oils are hydrogenated, such as in the creation of vegetable shortening. Foods made with trans fats, such as pastries and cookies, should be avoided.
Step 5
Eat healthy fat foods. Omega 3 fatty acids which are found in fish and fish oils are thought to be heart healthy, as they help protect good cholesterol levels. Eating fish 2 to 3 times per week is a good way to get omega 3 fatty acids. Avocados are a good source of mono-unsaturated fats.
Step 6
Increase fiber through whole grains, whole fruits and vegetables. Whole grains, fruits and vegetables provide a variety of vitamins and minerals in addition to beneficial fiber. Fiber helps to keep fat and cholesterol from being absorbed in the intestinal tract and helps to maintain desirable weight.
Step 7
Reduce salt and sugar. Sugar provides excess calories without nutritive benefit, which may contribute to weight gain or obesity. Sugar consumption may also raise triglyceride levels over time. Salt or sodium can cause fluid retention and possibly increased blood pressure.
