Low Cholesterol Diet Plans

According to the Centers for Disease Control and Prevention, 17 percent of Americans have high blood cholesterol. A doctor-ordered blood test higher than 240 mg of total cholesterol indicates that the body is at risk for heart disease. Because high blood cholesterol has no symptoms, it is important to get tested. Also recommended by the Department of Health and Human Services is a low-cholesterol diet that avoids unhealthy fats. Find out more about what diet is best for high blood cholesterol.

Saturated Fats

Three types of fat increase the risk of high blood cholesterol: saturated fats, trans fatty acids and dietary fats. The American Heart Association recommends limiting saturated fats to 7 percent of your diet. Saturated fats are found in animal products like sausage, butter, beef, cheese, pork, lard and milk. They also include palm oil, coconut butter and coconut oil. Read package labels for any of these oils. Avoid nondairy creamers, because they contain coconut oil. Instead of eating meat, choose proteins like fish and soybean products. Fish contain important omega-3 fatty acids that aid in providing the body with necessary nutrients for heart health. Check out meat alternatives with soybeans such as tofu, tempeh and veggie burgers. Instead of eating a heart-clogging hot dog or hamburger, enjoy a tofu dog or veggie burger on a whole-grain bun. Condiments like mustard and relish have little to no fat.

Trans Fatty Acids

Trans fatty acids are more commonly known as trans fats. These fats were originally used to give food a longer shelf life. They are generally found in margarine, fried foods and processed foods. The American Heart Association suggests making this fat only 1 percent of your daily food intake. In other words, try to avoid trans fats by reading labels. Many companies are producing food items like potato chips in packaging that indicates trans fats were not used during their production. Although these foods may be void of trans fats, they are generally empty calories. An empty calorie is a high-energy food that provides little nutritional benefit. If you miss the salty flavor of chips, try roasting kale sprinkled with soy sauce. Heat the oven on high, and pop them in until crispy. You not only get that salt you desire, but a snack full of fiber, which aids in weight loss and insulin stabilization.

Polyunsaturated and Monounsaturated Fats

Polyunsaturated and monounsaturated fats are two fats that are actually good for you. Incorporate these fats into your diet by eating avocados, nuts, salmon, herring, trout, soybean oil, sunflower oil, canola oil and olive oil. Use oils in moderation. Many dieters or people trying to eat a proper diet make the mistake of covering their salads with dressings that sometimes have more calories than hamburgers. Rather than having a high-calorie salad dressing, make one using 2 tbsp. olive oil, a container of plain yogurt, minced garlic and 1/4 cup of chopped chives. Use some of these substitutes for your low-cholesterol diet plan. You can find other low-cholesterol recipes by checking out the Resources section.