What Is a Low-Fat, Low-Cholesterol Diet?
According to the Harvard School of Health, the biggest contributing factor to your cholesterol levels is the fats you eat. A diet low in cholesterol and low in some types of fats can help keep your total cholesterol levels low.
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Low cholesterol food
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Fruits and vegetables are low in calories and fat. Low fat and skim dairy products, lean meats like turkey, chicken and fish, and olive and canola oils help lower cholesterol levels. Fatty fish, walnuts, oatmeal and oat bran and foods fortified with plant sterols are also recommended.
Omega-3 fatty acids
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Mackerel, salmon, herring, albacore tuna and lake trout contain Omega-3 fatty acid, which helps lower blood cholesterol. Fish oil supplements can provide too much omega-3, which could increase bleeding. Some research also suggests supplements are less beneficial than food sources.
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Complex carbohydrates
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Whole-wheat pasta, whole grains and potatoes should be included in the diet. They are an excellent source of complex carbohydrates, which don't raise blood sugar levels the way simple carbs do.
Dietary fiber
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Soluble fiber can help reduce your cholesterol levels. Foods such as oat bran, beans and peas, barley, nuts, oranges, apples (the skin contains insoluble fiber), and carrots are good sources of soluble fiber.
What to Avoid
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Saturated fats increase cholesterol levels. Margarine and shortening contain trans fats and are just as bad. Most animal products, like meats, egg yolks, whole milk and milk products, are high in cholesterol.
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