If you are looking to relieve symptoms or indigestion or gallstones then you should stick with your low fat diet plan. Fats are twice as caloric per gram as carbohydrates and protein. A high fat diet can lead to high cholesterol. A reduced fat diet emphasizes low fat, high in fiber items including vegetables, fruit, beans, oats and good protein sources like fish or lean fowl and other consumables that help limit your intake of cholesterol and saturated fat.

Choose foods that are healthy for you!

If you want a diet which is healthy for your heart as well as delicious and have variety, then the list is as follows:

• Vegetables and fruits
• Whole grains
• High-fiber foods
• Poultry and lean meats
• Fat-free or 1 % fat dairy products
• Fish at least twice a week.

Control your cholesterol level!

• Making more informed food choices while eating in restaurants and in your own home will allow you to enjoy your food while you control your cholesterol level.
• Someone being conscious of the fats they consume should be aware of what the different fats are and they should also be able to keep those fats to a minimum in their cooking.
• Even though unsaturated fats do not contribute to the cholesterol, you still should consume them in small amounts.
• Prepare poultry without skin and lean meats without added saturated and trans fat.

In general, every cooked three-ounce piece of meat contains around 70 milligrams of cholesterol. You can compare that to the size of a deck of cards. You should limit your portions of cooked meat (including lean meat, poultry, fish or seafood) to about six ounces per day, according to the American Heart Association. Sirloin, chuck, loin, and round generally contain the lowest amounts of fat. Instead of “prime” chose items labeled with “select” or “choice” grades.The best choice for ground meat is extra lean, or lean.

• Tenderloin, and loin chops, are often considered a lean cut.
• If you enjoy meat that is lean, you should focus on eating parts of the leg, arm, and loin of a lamb.
• Before cooking poultry or meat, trim away as much fat as possible.
• Prior to consuming any poultry product, be sure to take off the skin.
• When you know you’ll be serving or cooking with poultry, the smart choice is white meat.
• Chicken and turkey are less fatty than duck and goose.
• Cook your proteins on a grill, in the oven, or under a broiler.
• You will find a very high cholesterol count in organ meats.  This includes brains, kidneys, sweetbread and liver.
• Reduce your intake of processed meat products that contain large amounts of salt and fat.
• Consume fish at least twice a week if possible.



• Fish have very little saturated fat whether they are oily or not.
• Studies recently released demonstrate that consuming oily fish with omega-3 fatty acids, like herring, salmon or trout, can possibly reduce your mortality risk from a heart attack.
• Instead of fried and breaded, it is better to prepare fish by baking, broiled, grilled or boiled.
• Choose dairy items with either very low or no fat content.
• Butter, whole milk or 2%, yogurt, and cheese and full fat dairy products and minimize your intake of whole fat dairy products.
• If you are drink full or 2% milk, consume whole or full-fat milk foods, gradually change to fat less, low-fat or fat less milk foods.
• The healthiest cheeses are skim milk mozzarella, ricotta, and other low-fat or fat-free cheeses.
• Vegetable fats and oils to reduce trans fat in your diet foods containing partially cut back.
• Instead of using hard margarine or shortening, use liquid oils (vegetable) or soft margarine.
• One thing to look for is how much of your food is made with partially hydrogenated or saturated fats, and to try to cut those down.
• Foods with large amounts of dietary cholesterol should be reduced.
• Make an effort to limit your daily amount of cholesterol intake to 300 mg.

You will find cholesterol in whole eggs, estimate about 200 mg in the yolk, as well as 50 to 100 mg per cup of shellfish, liver has about 375 mg in a 3 oz serving, and there are about 30 mg in one cup of whole milk.  Egg whites are very healthy – they have no cholesterol and are a great source of protein. Usually two egg whites can be substituted for each egg yolk that a recipe calls for to make it healthier.

Related posts:

1. Which Low Fat Diet Plan will work
2. Low fat dieting

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