Cholesterol and Meal Planning

• Choose fish, poultry, and lean cuts of meat and remove the fat and skin before eating. Eat no more than about 6 ounces per day. Broil, bake, roast, or poach foods rather than frying them. Cut down on high fat meats, including sausage, bacon, and cold cuts such as salami and bologna. Limit organ meats such as liver, kidney, and brains.

• Use skim (fat-free) or low-fat (1%) milk and cheeses, and low-fat or nonfat yogurt. Instead of butter, use liquid or soft margarine or vegetable oils that are low in saturated fat and contain little or no trans fat (hydrogenated fat). Use all fats and oils sparingly. Eat egg yolks only in moderation. Egg whites contain no fat or cholesterol and can be eaten often.

• Eat fruits and vegetables (at least 5 servings a day), as well as cereals, breads, rice, and pasta made from enriched or whole grains (such as rye bread or whole-wheat spaghetti).

Many packaged and processed foods are high in saturated fats and some also contain trans fats. Get in the habit of reading food labels. Look for the "Nutrition Facts" on the label and choose products that are lowest in fat. Also read product labels for cholesterol content.

It is usually easier to follow a diet low in saturated fat and cholesterol when preparing meals at home than when eating out. But it is possible to make careful food choices and avoid overeating whether you are eating in a restaurant or at home.