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Tips for lowering your dietary fat content
People whose blood cholesterol and LDL cholesterol levels are undesirably high should consume a diet that is relatively low in total fat and saturated fat. To do this systematically, it is necessary to become fully aware of what you are eating. This means getting into the habit of checking labels to determine the amount of cholesterol and the amount and type of fat. You should also pay attention to the “Hidden” fats found in processed foods such as cookies, crackers, and snack cakes, and the kinds of fats and oils used in their own cooking.

The next step is to make substitutions. For example, leaner cuts of beef (select or choice rather than prime) should be used, and consumption of fish, poultry, fresh fruits and vegetables, beans, and other legumes should be increased. Foods high in complex carbohydrates such as whole grains, beans, and vegetables can be made the “Main dish”, with small amounts of red meats and cheeses becoming the “Side dishes”. Mixed dishes such as stews, casseroles, and pasta and rice meals can combine small amounts of meat with other foods, such as grains or vegetables.

Finally, evaluate your progress by having your blood cholesterol tested within a few months and then periodically as recommended by the professional who is guiding them. The goal should be a gradual but steady reduction in your total cholesterol and LDL cholesterol levels.

Low–fat eating has another potential benefit. Because obesity is often associated with a high–fat diet, some researchers suspect that low–fat eating offers promise as a weight–control measure. However, research in this area is in only its early stages. Datillo AM. Dietary fat and its relationship to body weight. If you have a serious cholesterol problem or want help in figuring out how to modify your diet, consult a registered dietitian.

Practical Tips


Practical Tips Make changes gradually to avoid feeling deprived. For most people, enjoying a rich dessert or a prime rib once in a while is not going to significantly affect their cholesterol level as long as the overall cholesterol–lowering diet is followed most of the time. It is better to splurge once in a while than to cheat a little bit each day.