1. Separate Foods Into Two Lists
Make a list of all the foods you want to eliminate or reduce, such as animal products, prepackaged items or take-out foods. Make a second list of all the foods you want to include in your daily menu plan, putting the healthiest foods at the top of the list. Fruits, vegetables and other natural foods are especially helpful, as they are rich in nutrients and antioxidants, which protect the circulatory system. When buying prepackaged foods, look at the label to identify foods with a high content of saturated fat. Anything with more than 6 g of saturated fat should go into the list of foods you want to reduce or eliminate.
2. Replace High-Fat Items
Try using spices and condiments to flavor your meals instead of using fats, and learn how to modify recipes to make them heart-friendly. Applesauce can replace shortening in recipes, and broth can work for stir-fried and sauteed meals. Always choose lean cuts of meat when the option is available and try using chicken instead of beef if the recipe allows for it. If you have no appropriate replacement on hand, you can simply reduce the amount of fat used by a third without affecting consistency and flavor.
3. Increase the Consumption of Fiber
Whole grains, nuts, veggies and dried fruits are all high in fiber, which helps clear cholesterol from the bloodstream and increases HDL (good) cholesterol. Legumes, nuts and seeds are also high in fiber and good fats, especially lentils, black beans and lima beans. To get the most benefits from this type of diet, make sure you consume at least 30 g of fiber a day. Keep in mind that an increase in fiber will require an equivalent increase in water consumption in order to avoid constipation and digestive problems.
