Simple Low-Fat, Low-Cholesterol Diet

To lower cholesterol, most individuals need to minimize consumption of dietary fats and cholesterol, limit sodium intake, lose weight and eat more foods rich in fiber and complex carbohydrates. A low-fat, low-cholesterol diet is an excellent and easy way to meet these goals and lower cholesterol. A low-fat, low-cholesterol diet is rich in fruits, vegetables, legumes, whole grains, lean meats and low-fat dairy products.

Foods Off-Limits and Substitutions

• Full fat dairy products such as creams, whole milks, ice creams and whole fat cheese should be avoided. Replace with skim milks, fat-free cheeses, low-fat yogurts, fruit sorbets, low-fat and fat-free soy milks and soy ice creams. Breads containing eggs, dairy or fats, biscuits, pancakes, doughnuts, cookies, granola, chips, fried rice, white breads and fresh pasta should also be avoided. Replace with whole wheat and multi-grain breads, low-fat muffins, brown rice, oatmeal, whole-wheat dry pastas, whole grain low-fat cereals and rice crackers.

  Avoid meats that are marbled, prime cuts or fried. Also avoid organ meats and processed meats such as sausage, bologna, salami, hot dogs and deli meats. Replace with lean meats such as chicken, turkey, fish, pork loins, bison, sirloin steaks, 95 percent fat-free deli meats and vegetarian substitutes.

  Eat at least three servings of vegetables and two servings of fruit each day. Also include more legumes in your diet.

Cooking Tips

• Choose naturally lean meats such as turkey and chicken and remove skin before cooking or alternatively, before eating. Trim away any visible fat on meats prior to cooking and opt to broil, bake, roast or grill meats rather than pan-frying in oil or butter. When broiling, roasting or baking, keep meats moist by basting with low-sodium broths or low-fat marinades instead of drippings. Saute vegetables in water, low-sodium broth or vinegar instead of oil and when baking, use applesauce instead of butter or oil. Lastly, substitute egg whites or egg substitutes for whole eggs.

Sample Menu

• Start the day with one cup of black coffee with two tablespoons of skim milk or 12 ounces of juice. For breakfast, enjoy a medium banana and a whole-grain English muffin with sugar-free jam. Snack on fresh fruit or carrots before lunch. At lunch, eat a vegetarian burger on a whole wheat bun with lettuce, tomato, one tablespoon low-fat mayo, one teaspoon of mustard and one slice of fat-free cheese. Add a side salad with low-fat dressing or fresh fruit to complete the meal and enjoy one low-fat oatmeal cookie for dessert. Drink water with lemon, lightly sweetened tea or flavored sparkling water at lunch. Snack on fresh fruit or celery before dinner. For dinner, eat three to five ounces of baked chicken or fish over rice with two cups of cooked vegetables. End the day with one-fourth cup of frozen yogurt with fresh berries for dessert.