Low-Fat, Low-Cholesterol, Low-Sodium Diet Tips

A low-fat, low-cholesterol and low-sodium diet is typically recommended for heart health. The purpose of the diet is to control and/or decrease blood pressure, fluid retention and blood cholesterol levels.

Lowering Fat

On a low-fat diet, 30 percent or less of the total calories consumed should come from fats. Eat plenty of fruits, vegetables, beans, lentils, lean meats and low-fat dairy products such as skim milk and low-fat yogurt. Also avoid high-fat foods such as nuts, seeds, mayonnaise, dressings, butter, margarine, shortening, avocados and fried foods. Always choose low-fat and fat-free options whenever possible.

When baking, replace oil, butter and margarine with applesauce. When cooking, try substituting water, broth or vinegar for oil or butter. However, sparing use of olive oil can be beneficial since it is rich in omega-3 fatty acids and monounsaturated fats.

Lowering Cholesterol

Cholesterol is a fat-like substance found in all animal products such as meat, eggs and dairy. While the body does need some cholesterol to survive, high levels of cholesterol in the blood cause heart disease. To lower your dietary cholesterol, eat more plant foods, which contain zero cholesterol, and avoid saturated fats, hydrogenated oils and partially hydrogenated oils, found in processed foods, butter and margarine. These fats raise blood cholesterol levels and can clog arteries.

Additionally, when preparing meat, trim away all visible fat before cooking. Remove skin before baking, or alternatively, before eating. Make sure to pick lean meats and avoid red meats, fatty meats, marbled meats, whole eggs and processed meats such as sausages, hot dogs and deli meats, which can raise cholesterol levels.

When cooking, use canola oil or olive oil instead of butter or margarine. Also try baking or broiling meats instead of pan-frying.

Lowering Sodium

Sodium is an essential mineral that helps maintain the balance of fluids in the body. Too much sodium, however, can tax the kidneys and intestines while also causing weight gain and possibly high blood pressure. To lower dietary sodium, choose frozen and/or fresh fruits and vegetables over canned varieties. Do not add salt during cooking but rather sprinkle salt lightly on top only if necessary to make it more palatable. Try using spices and herbs to flavor a meal instead of salt. Limit or avoid consumption of salty snacks, such as chips and pretzels, and select low-sodium or no-salt-added products whenever possible.