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However, the guidance surrounding low fat dairy is controversial.Ī 2020 study found that full fat milk, cheese, and yogurt do not have an adverse effect on cardiovascular disease risk. The AHA makes this recommendation, which is consistent with the Dietary Guidelines for Americans. Instead of white bread and white rice, a person can choose whole grain bread and brown rice. Mashed bananas are also a good swap for oil in bread and brownies. Bake with pureed fruitĪpplesauce makes a good substitute for butter in oatmeal cookies and muffins. Rather than cooking with lard or shortening, a person can use liquid vegetable oils, such as olive or avocado oil. Types of fish containing high amounts of omega-3 fatty acids, such as salmon, are particularly beneficial. Swap meat for fishĪs fish is low in saturated fat, people can try meals that feature fish instead of meat. They could also replace beef lasagna, chicken stir-fry, and beef chili with vegetable lasagna, tofu stir-fry, and vegetable and lentil chili, respectively. Instead of a beef burger, a person could eat a black bean patty. Meals that feature beans, vegetables, and plant-based protein sources are likely to contain lower quantities of harmful fats. It is also a good idea to limit processed meats, such as bologna and hot dogs. People can also choose chicken and turkey instead of higher fat poultry, such as duck and goose. For example, they can opt for “select” or “choice” grades of meat rather than “prime” grades. People can exchange fatty meats for lower fat choices. People looking to lower their cholesterol levels through their diet can try the following strategies: Try low fat meat The quality of fat is more important than the total fat intake. Instead, they advise replacing saturated and trans fats with monounsaturated and polyunsaturated fats.

Fat is an essential component of a nutritious, balanced diet, so it is important to consume enough polyunsaturated and monounsaturated fats.Ī 2022 research article confirms this, noting that dietary goals in a low cholesterol diet do not emphasize restricting total fat. A person should not try to exclude all fats from the diet. Instead, it advises the minimum possible intake of trans fats and cholesterol without compromising nutrition.įoods containing cholesterol include animal products such as red meat, shrimp, egg yolks, and whole fat dairy.Ī low fat diet for cholesterol primarily focuses on limiting cholesterol, saturated fat, and trans fat. However, the most recent edition does not specify a limit because the link between dietary and blood cholesterol remains unclear. Older versions of the Dietary Guidelines for Americans recommended eating less than 300 milligrams of cholesterol per day. Sources include fish, such as salmon and trout, and plant foods, such as olives, avocado, and nuts.

People should eat moderate amounts of unsaturated fats, which include polyunsaturated and monounsaturated fats. These are partially hydrogenated oils that are present in many fried foods and baked goods such as crackers, cookies, and pizza dough. The AHA also advises eliminating trans fats. Plant sources are less common, but some examples include coconut and palm oil. Saturated fat is usually solid at room temperature, and it is present in animal foods such as meat, poultry, eggs, and whole fat dairy products. For those following a 2,000-calorie diet, this equates to 11–13 grams of saturated fat per day. The American Heart Association (AHA) recommends that people with high cholesterol limit their calories from saturated fat to less than 6% of their daily calories. Share on Pinterest Laura Zamora/Getty Images