Low Cholesterol Diet That Also Helps You Lose Weight

A low cholesterol diet that also helps you lose weight is known as a heart healthy diet, as stipulated by the American Heart Association. A heart healthy diet is low in fat and empty calories while being nutrient-rich. The diet promotes a healthy lifestyle which includes maintaining a proper weight. Since a low cholesterol diet is naturally low in calories, losing weight can be accomplished by being diligent about your food consumption.

What Do You Eat?

Eat a variety of fruits and vegetables. According to the American Heart Association and the USDA, fruits and vegetables are low in calories. In addition to being low in calories and cholesterol-free, fruits and vegetables are high in antioxidants and fiber.

Choose soluble fiber foods. Soluble fiber contains no cholesterol and helps remove plaque from your arterial walls, according to the American Heart Association. It is recommended that you consume 20 to 30 milligrams of fiber daily, according to the USDA. Choosing whole grains over foods made with refined flours will reap heart healthy results and save you calories. Eat a bowl of oatmeal or whole grain cereal for breakfast with low fat milk instead of pastries or sugar-coated cereal. Choose whole grain pastas, breads and crackers over other refined versions.

Eat healthy oils. Instead of eating or using butter, start enjoying olive oil. Monounsaturated and polyunsaturated fats can lower cholesterol levels, according to the Mayo Clinic. Monitor your consumption, however, since they are fats.

Eat low fat protein. Instead of red meat, eat beans or poultry without skin. Make a vegetarian black bean chili and substitute tempeh for hamburger.

Choose low fat dairy. Low fat dairy is 1% or nonfat, states the USDA. Replace butter with Omega-3 enriched margarine. Use olive oil instead of butter.

Avoid or limit saturated fats. Saturated fats are animal-based and can increase your cholesterol level, states the Mayo Clinic. Examples of saturated fats include whole fat dairy products and red meat. Stop eating deep fried foods, processed foods and fast foods that are notable for containing harmful fat.

Eat Omega-3 fatty acids. Omega-3 fatty acids are known for their cholesterol lowering abilities, the Mayo Clinic says. It is recommended you eat fish at least twice weekly. Enjoy a variety of salmon, herring, sardines, albacore tuna, lake trout and mackerel, which are all high in Omega-3. A serving size is the size of a playing card deck, or three ounces cooked.

Monitor Food Intake

Use portion control. Portion control helps you monitor your calorie and nutrient consumption, states the USDA. It helps to plan your daily meals. You need to start counting calories in order to lose weight. According to gicare.com and the USDA, a low cholesterol diet that also helps you lose weight consists of 1,200 daily calories for women and 1,500 for men. Keep a food journal to record your caloric intake.

Use Food Labels

Know what you are eating. Reading food labels will provide you with knowledge about cholesterol, fat and sodium content, states the American Heart Association. Avoid high amounts of any unhealthy items. The first ingredient listed will be what is most prevalent in the product.