Medical knowledge, Patient Education
Fat and Cholesterol Restricted Eating Plan
Eating a diet that limits fat and cholesterol may help lower your risk for heart disease and other conditions. Your body needs fat and cholesterol for basic functions, but eating too much of these things can be harmful to your health.
Your health care provider may order lab tests to check your blood fat (lipid) and cholesterol levels. This helps your health care provider understand your risk for certain conditions and whether you need to make diet changes. Work with your health care provider or dietitian to make an eating plan that is right for you.
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Limit your fat intake to ______% or less of your total calories a day. This is ______g of fat per day.
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Limit your saturated fat intake to ______% or less of your total calories a day. This is ______g of saturated fat per day.
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Limit the amount of cholesterol in your diet to less than _________mg a day.
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Eat ___________ g of fiber a day.
What are tips for following this plan?
General guidelines
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If you are overweight, work with your health care provider to lose weight safely. Losing just 5–10% of your body weight can improve your overall health and help prevent diseases such as diabetes and heart disease.
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Avoid:
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Foods with added sugar.
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Fried foods.
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Foods that contain partially hydrogenated oils, including stick margarine, some tub margarines, cookies, crackers, and other baked goods.
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If you drink alcohol:
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Limit how much you have to:
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0–1 drink a day for women who are not pregnant.
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0–2 drinks a day for men.
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Know how much alcohol is in a drink. In the U.S., one drink equals one 12 oz bottle of beer (355 mL), one 5 oz glass of wine (148 mL), or one 1½ oz glass of hard liquor (44 mL).
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Reading food labels
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Check food labels for:
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Trans fats or partially hydrogenated oils. Avoid foods that contain these.
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High amounts of saturated fat. Choose foods that are low in saturated fat (less than 2 g).
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The amount of cholesterol in each serving.
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The amount of fiber in each serving.
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Choose foods with healthy fats, such as:
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Monounsaturated and polyunsaturated fats. These include olive and canola oil, flaxseeds, walnuts, almonds, and seeds.
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Omega-3 fats. These are found in foods such as salmon, mackerel, sardines, tuna, flaxseed oil, and ground flaxseeds.
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Choose grain products that have whole grains. Look for the word “whole” as the first word in the ingredient list.
Cooking
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Cook foods using methods other than frying. Baking, boiling, grilling, and broiling are some healthy options.
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Eat more home-cooked food and less restaurant, buffet, and fast food.
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Avoid cooking using saturated fats.
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Animal sources of saturated fats include meats, butter, and cream.
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Plant sources of saturated fats include palm oil, palm kernel oil, and coconut oil.
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Meal planning
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At meals, imagine dividing your plate into fourths:
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Fill one-half of your plate with vegetables, green salads, and fruit.
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Fill one-fourth of your plate with whole grains.
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Fill one-fourth of your plate with lean protein foods.
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Eat fish that is high in omega-3 fats at least two times a week.
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Eat more foods that contain fiber, such as whole grains, beans, apples, pears, berries, broccoli, carrots, peas, and barley. These foods help promote healthy cholesterol levels in the blood.
What foods should I eat?
Fruits
All fresh, canned (in natural juice), or frozen fruits.
Vegetables
Fresh or frozen vegetables (raw, steamed, roasted, or grilled). Green salads.
Grains
Whole grains, such as whole wheat or whole grain breads, crackers, cereals, and pasta. Unsweetened oatmeal, bulgur, barley, quinoa, or brown rice. Corn or whole wheat flour tortillas.
Meats and other proteins
Ground beef (85% or leaner), grass-fed beef, or beef trimmed of fat. Skinless chicken or turkey. Ground chicken or turkey. Pork trimmed of fat. All fish and seafood. Egg whites. Dried beans, peas, or lentils. Unsalted nuts or seeds. Unsalted canned beans. Natural nut butters without added sugar and oil.
Dairy
Low-fat or nonfat dairy products, such as skim or 1% milk, 2% or reduced-fat cheeses, low-fat and fat-free ricotta or cottage cheese, or plain low-fat and nonfat yogurt.
Fats and oils
Tub margarine without trans fats. Light or reduced-fat mayonnaise and salad dressings. Avocado. Olive, canola, sesame, or safflower oils.
The items listed above may not be a complete list of foods and beverages you can eat. Contact a dietitian for more information.
What foods should I avoid?
Fruits
Canned fruit in heavy syrup. Fruit in cream or butter sauce. Fried fruit.
Vegetables
Vegetables cooked in cheese, cream, or butter sauce. Fried vegetables.
Grains
White bread. White pasta. White rice. Cornbread. Bagels, pastries, and croissants. Crackers and snack foods that contain trans fat and hydrogenated oils.
Meats and other proteins
Fatty cuts of meat. Ribs, chicken wings, bacon, sausage, bologna, salami, chitterlings, fatback, hot dogs, bratwurst, and packaged lunch meats. Liver and organ meats. Whole eggs and egg yolks. Chicken and turkey with skin. Fried meat.
Dairy
Whole or 2% milk, cream, half-and-half, and cream cheese. Whole milk cheeses. Whole-fat or sweetened yogurt. Full-fat cheeses. Nondairy creamers and whipped toppings. Processed cheese, cheese spreads, and cheese curds.
Fats and oils
Butter, stick margarine, lard, shortening, ghee, or bacon fat. Coconut, palm kernel, and palm oils.
Beverages
Alcohol. Sugar-sweetened drinks such as sodas, lemonade, and fruit drinks.
Sweets and desserts
Corn syrup, sugars, honey, and molasses. Candy. Jam and jelly. Syrup. Sweetened cereals. Cookies, pies, cakes, donuts, muffins, and ice cream.
The items listed above may not be a complete list of foods and beverages you should avoid. Contact a dietitian for more information.
Summary
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Your body needs fat and cholesterol for basic functions. However, eating too much of these things can be harmful to your health.
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Work with your health care provider and dietitian to follow a diet that limits fat and cholesterol. Doing this may help lower your risk for heart disease and other conditions.
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Choose healthy fats, such as monounsaturated and polyunsaturated fats, and foods high in omega-3 fatty acids.
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Eat fiber-rich foods, such as whole grains, beans, peas, fruits, and vegetables.
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Limit or avoid alcohol, fried foods, and foods high in saturated fats, partially hydrogenated oils, and sugar.
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.
