According to the American Heart Association, 106.7 million Americans over the age of 20 have higher than recommended cholesterol levels. One of the best ways to help get cholesterol numbers back under control is through a low-fat and low-cholesterol diet.
Types of Cholesterol
When looking at cholesterol in your diet, it's important to understand there are two different types. Low-density lipoprotein (LDL) cholesterol is considered "bad" cholesterol. LDL cholesterol carries cholesterol to the cells that need it throughout the body but can build up in the walls of arteries. High-density lipoprotein (HDL) cholesterol is considered "good" cholesterol. HDL cholesterol carries excess cholesterol from the bloodstream and back to the liver, where it can be removed from the body.
Function
A low-fat and low-calorie diet functions by lowering overall LDL cholesterol levels. It does this by decreasing the amount of bad fats (such as saturated and trans fats) that introduce high levels of LDL cholesterol into the bloodstream, and increasing the amount of good fats (unsaturated fats) that enhance levels of HDL cholesterol in the bloodstream.
Foods to Avoid
A low-fat and low-cholesterol diet avoids foods with high concentrations of saturated and trans fats. These foods include cuts of meat (especially beef) with high fat content, full-fat dairy products (such as butter), coconut and coconut oil, commercial baked goods and restaurant or snack foods that have been fried in partially hydrogenated oils.
Foods to Eat
High-fat and high-cholesterol foods can be replaced with a number of healthy options. Low-fat, low-cholesterol diets often emphasize fruits and vegetables, whole grains and low-fat dairy products. Fatty cuts of beef or pork can be replaced by lean proteins (such as chicken or turkey) as well as proteins high in HDL cholesterol (such as fish). Increasing consumption of plant-based HDL cholesterol sources, such as nuts, olive oil, sunflower seeds and flaxseeds, can also benefit overall cholesterol goals.
Benefits
As fat and cholesterol intake are reduced, the amount of excess LDL cholesterol in the bloodstream is also reduced. When too much LDL cholesterol is present in the blood, it can calcify and form blockages called plaque. Plaque prevents blood from flowing smoothly through the arteries, which according to the Mayo Clinic increases the risk of developing heart disease or having a stoke or heart attack.
