Many delicious foods from nearly every food group can be eaten on a low-fat, low-cholesterol diet. This diet includes liberal amounts of healthy complex carbohydrates, such as beans and legumes, breads, cereals, grains and fruits and vegetables, as well as a variety of lean protein foods, such as fish and skinless poultry, and skim or low-fat dairy products.
Fiber-Rich Carbohydrates
Eat plant foods containing fiber. The Recommended Daily Value (DV) for dietary fiber is 25 grams. At least one-third of the dietary fiber you consume should be soluble fiber. Soluble fiber, a gummy substance that dissolves in the bloodstream, is particularly beneficial for regulating the production of cholesterol and eliminating it from your body. Foods that provide the most soluble fiber per serving include chewy grains (barley and oatmeal), unpeeled produce (apples, carrots, potatoes and pears), dried fruits and legumes or beans. Beans are also full of B-vitamins and provide lean protein. Nuts and seeds are dense in minerals and provide healthy fats, which are beneficial for heart health.
Fruits and Vegetables
Fruits and vegetables offer protective nutrients, including vitamins, phytochemicals (chemicals in plants that fight disease) and antioxidants. Think plenty of color and texture. Concentrate on cruciferous vegetables, such as cauliflower, broccoli, onions and garlic, citrus fruits, berries and dark-green, leafy vegetables, such as kale and spinach. Choose whole, unprocessed fruits and vegetables most often, and try to consume between five and nine servings daily.
Choose Healthy Fats
Limit saturated fats for general health, and especially for decreasing the risk of heart diseases. No more than 10% of total calories should come from saturated fats (those found red meats, cheese and whole milk products, and tropical oils). Choose foods rich in unsaturated fats instead, especially mono- and polyunsaturated fats. Foods high in healthy omega-3 fats include fatty fish such as salmon, walnuts and canola and flaxseed oils, and those rich in heart-healthy monounsaturated fats include nuts and seeds, olive oil and avocados.
Calcium-Rich Dairy Products & Lean Protein Foods
Consume at least 2 servings of milk and other dairy products daily. Choose non-fat milk and yogurt, which provide calcium, as well as healthy doses of protein and vitamins A and D. Eat approximately 5 oz daily of lean protein foods, such as skinless poultry, fish, soy foods and egg whites. The American Heart Association recommends that you eat fish at least twice weekly. Minimize your intake of beef and limit eggs to 2 yolks per week, as they are rich in cholesterol.
Significance
According to the Centers for Disease Control and Prevention (CDC), high cholesterol affects approximately 20 percent of American adults. In addition, the World Health Organization (WHO) reports that high cholesterol contributes to more than 50 percent of the cases of coronary heart disease worldwide, which is attributed to nearly 4.5 million deaths annually. Lifestyle modification, such as following a diet that is low in fat and total cholesterol, may significantly your risk of heart disease.
