Download Food Choices to Help Lower Cholesterol

Food Choices to Help Lower Cholesterol
To lower your blood cholesterol, choose foods low in saturated fat and cholesterol. Meat, fish, and poultry – 6 ounces
or less per day
Better food choices can help you reach A 3 ounce portion of cooked meat is about your heart-healthy goals and control your weight. The American Heart Association's Nutrition Committee strongly advises these fat guidelines for healthy Americans the size of a deck of playing cards. To limit fat:

Remove the skin from poultry before cooking.

Choose lean cuts of meat and trim visible fat before cooking. 
Choose lean beef (round, sirloin, loin), or ground beef or ground turkey with no more than 15 % fat; or lean pork over age 2: 
Limit total fat intake to less than 25 to 35 percent of your total calories each day.

Limit saturated fat intake to less than 7 percent of total daily calories.

Limit trans fat intake to less than 1 percent of total daily calories.
Choose low-fat lunch meats, but watch the sodium. 
Try vegetarian meat substitutes such as tofu, and soy products such as 

The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils.

Limit cholesterol intake to less than 300 mg (milligrams) per day, for most people. If you have heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol (tenderloin, loin chop). vegetable burgers and crumbles. The American Heart Association encourages 2 servings of fish rich in omega 3 fatty acids weekly such as albacore tuna and salmon to decrease the risk for heart disease. Shrimp has more cholesterol than other seafood, so limit the amount you eat if your cholesterol is high.
intake to less than 200 mg a day.
There are healthful choices in all of the food groups. Remember to limit your portion sizes in order to control your weight. Eggs
Eggs are a major source of dietary cholesterol, but you can include them into your daily allowance. If you eat a whole egg, try not to eat other high-cholesterol foods that day. Egg whites are not
restricted. Try cholesterol-free egg substitute products. 1
Milk and dairy – 2 to 3 servings per day Breads, cereals, rice, and pasta –
6 to 8 servings per day
A serving size = 1 cup milk or 2/3 cup fat A serving size = ½ cup cooked cereal, 1/3 free yogurt. Choose:
cup cooked rice or pasta, 1 slice bread, ½ 
Low-fat or non-fat milk with 0 to 1% fat
English muffin, one 6 inch tortilla, or ¾ cup ready to eat unsweetened cereal.

Low-fat or non-fat yogurt


Dry-curd or low-fat cottage cheeses
Select cereals with less than 2 gm (grams) of fat per serving. Natural or processed cheese with no more than 3 grams of fat per ounce


Aim for 25 gm or more of fiber per day. 
Choose whole wheat, rye, or pita bread, English muffins, and corn tortillas (not You may also want to try vegetarian cheese substitutes.
fried). Look for low salt and low fat crackers Fruits and Vegetables – 4 to 5
servings per day 
Serving size = 1 small fresh fruit, ½ cup 
Choose steamed, not fried, rice. canned or fresh fruit, ½ cup unsweetened fruit juice, or ¼ cup dried fruit. 
Choose marinara sauce instead of cream sauce for pasta. Try a wide variety of fruits and vegetables. Aim for 1 to 2 servings 
Limit croissants, doughnuts, sweet 
and soups. rolls, and biscuits. every meal. 
Choose fruits and vegetables for healthful snacks.

Avoid adding butter and sauces to cooked vegetables, but eat plenty of plain vegetables.

Limit coconut, olives, and avocados, which are high in fat.
Fiber Fiber is found in fruits, vegetables, whole grain breads and cereals, beans, and peas. Fats and Oils – Limit total fat to 2 to 3 servings per day or 25 to 35% or less of total calories. A serving = -
1 tsp. (teaspoon) vegetable oil
1 tsp. margarine
2 tsp. peanut butter
3 tsp. nuts or seeds;
1 tbsp. (tablespoon) mayonnaise
1 tbsp. salad dressing
1 tbsp. cream cheese
1/8 medium avocado
10 small olives
Fiber has been found to help reduce some of the risk factors of heart disease.
Unrefined whole grain foods contain fiber that can help lower your blood cholesterol and keep you full, which may help to manage your weight. 2
Unsaturated fats are better for you than Snacks
saturated fats (which can raise cholesterol levels). For good health, reduce saturated Choose:
fat to 7% or less of daily calories and keep 
raw fruits and vegetables
trans fats less than 1% of daily calories.

air-popped or light microwave popcorn
Choose low-fat or fat-free versions of 
flavored rice cakes
mayonnaise, salad dressing, sour cream, and cream cheese. 
cereal

low-fat crackers

vanilla wafers 

Use margarine made with liquid vegetable oil. The unsaturated oils such as canola and olive oil (monounsaturated fats) help reduce your risk of heart disease. Safflower, Note: Baked snack chips and pretzels are low in fat, but may be high in salt.
sunflower, and corn oils are polyunsaturated fats. 
Limit saturated fats such as bacon, lard, butter, coconut oil, shortening, and palm oil. Saturated fats are generally solid at room temperature. 
Use oil sprays such as vegetable, canola or olive to help reduce the fat used in cooking.
For More Information Academy of Nutrition and Dietetics
ww.eatright.org
1-800-877-1600
American Heart Association www.heart.org 1-800-AHA-USA1 (242-8721)
Remember: Too much of any fat is unhealthy. Desserts Choose:

fresh fruit or

½ cup canned fruit, sherbet, sorbet, non-fat frozen yogurt, or ice milk or

2 ounce angel food cake
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flavored gelatins 
non-fat or low-fat ice cream with less than 3 grams of fat per ½ cup serving
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