Most of the excess bad cholesterol (LDL) in our bodies comes from eating too much saturated fat and cholesterol. This is why doctors recommend changing your diet as the first step in managing your cholesterol. If you already have high bad cholesterol and low good cholesterol (HDL) due to your family history, watching your fat intake is even more important.²

Changing eating habits you have had for years may feel difficult, but once you get used to making healthier food choices, eating healthy will become second nature. Follow these suggestions to help you steer clear of fat, while enjoying healthy, tasty fare.

Which fats should you avoid?

Not all fat is the same when it comes to your cholesterol numbers. Saturated fat is the main offender because it raises your bad cholesterol (LDL) level more than anything else you eat. Saturated fat is found primarily in animal products, such as fatty cuts of meat, poultry with the skin, and whole-milk dairy products. But it is also found in tropical oils like coconut and palm oils. Most other vegetable oils are low in saturated fats. Cholesterol, which also helps raise your bad cholesterol (LDL) levels, is also found in animal products such as organ meats, egg yolks, butter and whole milk dairy products.

Trans fat is another type of fat that can raise your bad cholesterol (LDL). Trans fat is found mainly in baked products such as cookies and doughnuts, and in fried foods, such as French fries and fried chicken. It is also found in some types of margarine. Trans fat is commonly listed on a product’s Nutrition Facts label, but if you don’t see it there, check the ingredients list. Look for terms such as shortening or hydrogenated vegetable oil. These terms describe types of trans fat.

Choices for Avoiding Bad Fats

• Eat lean cuts of meat, such as loin and round
• Cut the fat off meat and remove the skin from chicken before cooking
• Use egg substitute or eat only the whites of eggs
• Buy skim milk instead of whole or 2% milk
• Use small amounts of cheese and only the low and non-fat brands
• Compare nutrition labels and choose varieties low in saturated fat and cholesterol
• Avoid foods with trans fat, such as packaged pastries, doughnuts, cookies and desserts

Healthy Choices to Add to Your Diet

Eating healthy isn’t just about avoiding certain foods. It’s also about getting more of the foods that are good for you. Adding more fresh fruits and vegetables to your diet not only adds vital nutrients, but also helps you get more fiber. Fiber is important because it can actually help lower your cholesterol by blocking the absorption of fats and cholesterol into your blood. Whole grain breads and cereals, as well as beans, are also good choices to increase your fiber intake.

Eating Out the Healthy Way

Eating out can be flavorful and healthy if you pay a little extra attention to the options on the menu. Many restaurants have started offering low-fat meals. Choose your entrée from among these healthier offerings. If a meal is served with fries, ask for a substitute side, such as fruit, a vegetable or applesauce. Ask that higher-fat sauces and salad dressings be served on the side, so you can control how much you eat. Skip high-fat condiments and extras such as mayo and cheese. Avoid cheese and cream sauces such as alfredo, parmesan or au gratin dishes. Choose low-fat cooking methods such as broiled, baked, steamed or roasted.

Stay Committed

Even small changes in your diet can have a big impact over time, so stay committed to healthy food choices. It takes practice to make food choices with greater awareness of what is in the food you eat. And if you really love chocolate ice cream, maybe have just one scoop and enjoy it. Then you can say “no thanks” to the doughnut and know you are still on the right track.