Diet

A low saturated fat and no trans fat diet can help lower lipid levels and decrease plaque buildup in the arteries.

A heart-healthy diet is different from some of the popular "fad"  weight loss diets. Popular weight loss diets might get fast weight loss results, but when you lose weight rapidly, you lose mostly water and muscle, not fat. Because fad diets do not teach you how to change your eating and activity habits, you may regain the weight as soon as you go off the diet. In addition, some fad diets promote foods that could actually increase your cholesterol. Tips for planning a heart-healthy diet include the following.

Set a weight goal

There is no such thing as an ideal body weight. You probably already know if you need to lose weight. Use the body mass index (BMI) table to determine if your weight is a risk factor for coronary artery disease. If your BMI is 25 or greater, consider losing weight. Remember, just a five- to 10-pound weight loss can have a health benefit. If your weight is within a healthy range, work on maintaining it by controlling your calorie intake and exercising.

Determine your calorie needs

Taking in more calories than you need for energy contributes to higher triglyceride and cholesterol levels. Your calorie needs are based on how many calories your body burns. People burn calories at different rates, depending on many factors — physical activity, body size, genetics, age, health and gender.

Need a recipe idea? Find some delicious recipes and heart-healthy cookbooks.

Know your daily fat allowance

Small amounts of fat are necessary for good health. Fat is needed to carry fat-soluble vitamins through the body and to provide essential fatty acids. Most people eat too much fat and would benefit by decreasing their daily fat intake. Use the daily recommendations for calories and fat to determine adequate and safe calorie levels.

Daily recommendations for calories and fat
	To maintain weight			To lose weight
	Calories	Total Fat (g)	Saturated Fat (g)	Calories	Total Fat (g)	Saturated Fat (g)
Men	2,100-2,400	70-80	16-19	1,500-1,800	50-60	12-14
Women	1,800-2,100	60-70	14-16	1,200-1,500	40-50	9-12

•  Foods to lower cholesterol (PDF)

Limit your intake of saturated fat and avoid trans fat

Animal products and tropical oils, such as palm, palm kernel and coconut, are natural sources of saturated fat. A chemical process called hydrogenation is used to make liquid oils solid. The process creates trans fatty acids. Trans fatty acids tend to be more harmful than saturated fats. Primary sources of hydrogenated fat include shortening, stick margarine, commercial bakery products, deep-fat fried foods, crackers and fast foods.

Choose low-cholesterol foods

Cholesterol and fat are two separate components of the foods we eat. Cholesterol is only found in animal products and is essential for fat digestion and hormone production. Even if you do not eat foods containing cholesterol, your body will make some cholesterol. Foods that are particularly high in cholesterol include egg yolks and organ meats.

See more information about cholesterol

Eat whole grains, vegetables, fruit and legumes

Getting fewer calories from fat means you will need to decrease the amount of meat you eat. Replace the meat in some of your meals with grains, legumes and vegetables. This will help you get the fiber you need. Dietary fiber is the indigestible part of food and is found in plant foods. There are two types of fiber: insoluble and soluble. Insoluble fiber is found in grain products such as wheat bran, corn and rye. It also is found in many fruits and vegetables. Insoluble fiber helps keep your intestinal tract healthy and can help prevent constipation. Soluble fiber is found in certain vegetables and fruits; dried beans, peas and other legumes; and oats and barley. Studies show soluble fiber seems to help lower blood cholesterol.

Find out about new heart-healthy cooking classes 

Visit a registered dietitian

To help you develop an individual meal plan for controlling blood fats or managing weight, see one of Park Nicollet's registered dietitians. Nutrition consultations are available at these Park Nicollet Clinic locations: Brookdale, 952-993-4900; Burnsville, 952-993-8605; and St. Louis Park, 952-993-3333. Dietitians also teach the “Another Chance: Cholesterol Connections” class, designed to give information about heart healthy meal planning.