Healthy eating habits can help you manage your cholesterol and triglyceride levels.
Making changes to your diet can help you manage your cholesterol levels. The American Heart Association (AHA) recommends limiting total fat intake to no more than 30% of total calories in overweight individuals. The goal is to limit the amount of saturated fats – that is, fat that is usually solid at room temperature – including most animal fats. In fact, the AHA recommends that saturated fat should be less than 7% of total calories for people with coronary heart disease, diabetes, or high LDL cholesterol. It is also important to eat fewer high-cholesterol foods and watch your caloric intake.
Foods to Avoid:
- Commercial fried foods
- Baked goods
- Fatty meats
- High-fat dairy products
- Egg yolks
American Heart Association Recommendation for Amounts of Daily Total Fat and Saturated Fat (In Grams)
| Calorie Level |
Total Fat(g) |
Saturated Fat(g) |
| 1200 |
40 |
9 |
| 1800 |
60 |
14 |
| 2200 |
73 |
17 |
| 3000 |
100 |
23 |
Suggested Healthy Foods:
- Lean meats
- Skinless poultry and fish
- Soluble fiber such as oats, beans, and citrus fruits
- Low-fat and fat-free dairy products
- Egg substitutes
- Starches that include whole grains and vegetables like corn, green peas, lentils, and potatoes
- Polyunsaturated fats such as safflower, sesame, soy, corn, and sunflower seed oils
Remember: It is essential to check with your doctor before starting any type of diet or exercise program.
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