The Greater Washington Weight Loss Center

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Low Cholesterol Diet

Dietary fats can be saturated or unsaturated. An easy way to remember the difference is that saturated fats solidify or remain solid at room temperature. Unsaturated fats do not; they are liquid at room temperature. To reduce blood cholesterol levels, it is especially important to limit saturated fats. Saturated fats are found mainly in meats and dairy products made with whole milk.

Unsaturated fats (polyunsaturated and monounsaturated) are found mostly in plants, and are less likely to raise blood cholesterol levels. In fact, there is evidence that monounsaturated fats (olive, peanut, or canola oils) may even help to lower blood cholesterol. There are a few vegetable fats such as coconut oil, palm oil, and cocoa butter (found in chocolate) that act like saturated fats in the body, so they should be avoided.

The term hydrogenated vegetables oils appear often on food labels. Hydrogenation is a manufacturing process for making vegetable oils solid at room temperature. Therefore, they are saturated even though they are vegetable oils. Hydrogenated oils are frequently used in baked goods, snack foods, and margarine. Remember that all fat in the diet must be reduced, but it is especially important to avoid saturated fats.
Low cholesterol diet includes the following:

1. Low to Moderate Alcohol Consumption
2. Avoid Saturated fat
3. Maximum Cholesterol intake allowed is 200mg/day remember one egg has 300 mgs of cholesterol. Limit eggs to two a week or user egg bitter instead.
4. Limit your sugar intake.

1. Eat 20 to 30 grams of dietary fiber every day. Foods such as legumes, oats, barley, brown rice, apples, strawberries, and carrots are good to eat because they contain soluble fiber. Research indicates that soluble fiber helps to lower blood cholesterol levels.
2. Choose meats carefully. Grading of meats (Prime, Choice, or Good) refers to fat content, with Prime grades having the most fat. Marbling refers to the threads of white fat running through a cut of meat -- the greater the marbling, the more fat. Read labels and avoid any meat product with more than 3 grams of fat per ounce.

Fish should be eaten often, 3 or more times per week. Research indicates that certain deep-sea fish -- mackerel, salmon, herring, albacore tuna, and lake trout --contain oil called Omega-3 fatty acid. This oil may help to lower blood cholesterol