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The Basics of a Low Cholesterol, Low Fat Diet

July 4th, 2005

From Jennifer Moll,
Your Guide to Cholesterol.

A low cholesterol diet is not hard to follow, given the variety of foods available. Many food manufacturers also have low fat, low cholesterol foods available for people who do not have the time to fix elaborate meals. When you are shopping for such foods, be sure to look at the labels and keep the following in mind:

•Eat plenty of fruits and vegetables–they are low in calories and fat.
•Try to lower your intake of saturated fats–they are associated with heart disease.
•Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans-fatty. They

raise blood cholesterol levels (including LDL, the bad cholesterol), just like saturated fat.
•Grain products, such as cereals, pastas, and breads, are low in cholesterol.
•Use low fat or skim milk instead of regular milk as an alternative.
•Cook with lean meats (turkey, chicken) instead of red meat, which is associated with increasing cholesterol levels. For instance, using ground turkey meat instead of ground beef is a delicious alternative for hamburgers.
•Limit cheeses in your recipes.
•When cooking with oils, use olive and canola oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats.

Unsaturated fats help lower cholesterol levels.

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