Printable High Cholesterol Low Fat Diet Food List

High Cholesterol Low Fat Diet Food List

A large population of adults worldwide suffers from high cholesterol worldwide.

Cardiovascular diseases, stroke, weight gain or obesity, and high blood pressure are all increased risks of high cholesterol levels.

However, changes in lifestyle, eating a low-fat diet, and medication help lower cholesterol levels, thus minimizing developing adverse health disorders.

High cholesterol levels are more prevalent in people over 40 years. However, several cases of people below that age, including children developing high cholesterol, are also true.

Therefore, it is paramount to have regular cholesterol checkups to ensure that you stay within the desirable ranges.

What Is High Cholesterol?

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – What Is High Cholesterol?

Cholesterol is a fatty molecule found in the bloodstream. It is also a requirement in the body as it helps build healthy cells.

However, high cholesterol levels in the bloodstream can increase health complications such as heart disease, type 2 diabetes, and obesity, among others.

It is possible to develop fatty deposits in the blood vessels with high cholesterol levels.

After a while, these deposits increase in size, making it difficult for sufficient blood to flow through your arteries.

There are two types of blood cholesterol: LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein). LDL is bad cholesterol, while HDL is good cholesterol.

The three main components of total cholesterol in the body are LDL cholesterol, HDL cholesterol, and triglycerides. The typical range for cholesterol level is 125-200 mg/dL.  

Anything more than the standard ranges is excessive. Various foods and diets can affect the cholesterol levels in your body.

The optimal diet for high cholesterol should include particular meals that you should consume and avoid eating.

High cholesterol can pass down from one person to the other genetics, but it is more often the result of poor lifestyle choices, making it both preventable and treatable.

Consuming a low-fat diet is one way to reduce high cholesterol levels.

Alongside the diet you should consume to lower your high cholesterol levels, you should also make lifestyle alterations, exercise, and, if necessary, go on medication.

In this article, we look at the high cholesterol, low-fat diet that will help you manage the levels.

Low-Fat Diet for High Cholesterol

For the most part, nutritionists advise following any of the following diet plans: the DASH Diet and the Mediterranean Diet.

These two diet plans help lower high cholesterol levels, help to improve heart health, aid in weight loss, and maintain your overall wellbeing.

The low-fat foods recommended by experts for lowering high cholesterol levels are vegetables, fruits, whole grains, lean proteins, legumes, nuts and seeds, and healthy fats.

Besides being high in fiber, the foods also contain antioxidants and other micronutrients the body needs to burn fat.

DASH Diet

The DASH is a heart-healthy diet that lowers high blood pressure while simultaneously improving cholesterol levels.

The diet plan emphasizes vegetables, fruits, legumes, whole grains, fat-free or low-fat dairy products, fish, nuts, and vegetable oils.

Fatty cuts of meat and full-fat dairy products, refined and processed sweets, and tropical oils are discouraged as part of the DASH diet.

Mediterranean Diet

The Mediterranean Diet includes fruits, vegetables, potatoes, and other root vegetables, nuts and seeds, olive oil, dairy products, eggs, fish, and poultry, all taken in small quantities.

Alongside the low-fat foods, the diet plan also recommends exercise to help burn the extra fats.

High Cholesterol Low-Fat Foods

Consider the following low-fat foods to incorporate into your diet to manage high cholesterol levels.

Fruits and Vegetables

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – Fruits and Vegetables

On top of our list are vegetables and fruits that are low fat, rich in fiber, and full of other micronutrients. The best choices include:

  • Kale
  • Spinach
  • Collards
  • Bok Choy
  • Arugula
  • Dandelion greens
  • Rapini
  • Swiss chard
  • Mustard greens
  • Broccoli
  • Cauliflower
  • Cabbage
  • Mushrooms
  • Lettuce
  • Brussels sprouts
  • Root vegetables
  • Sweet potatoes
  • Onions
  • Turnips
  • Ginger
  • Radishes
  • Garlic
  • Fennel
  • Beets
  • Carrots
  • Celeriac
  • Turmeric
  • Rutabaga
  • Potatoes
  • Berries
  • Avocado
  • Apples
  • Pears
  • Citrus fruits
  • Melons

Beans, Peas, and Legumes

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – Beans, Peas, and Legumes

Beans, Peas, and legumes are rich in fiber and excellent plant-based protein sources. The low-fat beans and legumes to consume for high cholesterol are:

  • Lentils
  • Chickpeas
  • Kidney beans
  • Pinto beans
  • Black beans
  • Green peas
  • Pigeon peas
  • Mung beans
  • Pink beans

Lean Animal Proteins

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – Lean Animal Proteins

Lean proteins provide the body with the energy it needs without increasing cholesterol levels. The following protein sources are low fat and contain fewer calories.

  • Chicken breast
  • Turkey breast
  • Salmon
  • Lake trout
  • Mackerel
  • Herring
  • Sardines  
  • Tuna
  • Pork tenderloin
  • Egg whites

Nuts and Seeds

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – Nuts and Seeds

Nuts and seeds contain healthy fats essential for good health and improving cholesterol levels. The best nuts and seeds to incorporate into your low-fat diet are:

  • Walnuts
  • Almonds
  • Pecans
  • Flaxseed
  • Pumpkin seeds
  • Grapeseed
  • Chia seeds
  • Sunflower seeds

Healthy Fats and Oils

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – Healthy Fats and Oils

The body needs healthy fats and oils to aid in the digestion and absorption of fat-soluble vitamins. Fish oil also contains omega-3 fatty acids essential for the body.

  • Avocado oil
  • Fish oil
  • Olive oil
  • Canola oil
  • Safflower
  • Sesame oil
  • Peanut oil
  • Soybeans oil

Whole Grains with Soluble Fiber

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – Whole Grains with Soluble Fiber

Whole grains are rich in both soluble and insoluble fiber. They help with digestion and lowering LDL cholesterol. The high fiber soluble grains to include in your diet are:

  • Oat bran
  • Oatmeal
  • Barley

Besides the above low-fat foods, you can also incorporate other diets and lifestyle changes to help lower cholesterol levels.

Other diets you can try include Intermittent Fasting and Weight Watchers (WW) Diet. It would help if you also incorporated exercises into your daily routine.

Your physician might also recommend cholesterol-lowering medication.

High Cholesterol Foods and Lifestyles to Avoid

High Cholesterol Low-Fat Diet

High Cholesterol Low-Fat Diet – High Cholesterol Foods and Lifestyles to Avoid

Your high cholesterol low-fat diet should not include the following foods:

  • Processed meats
  • Red meats
  • Refined sugar
  • Fried and processed foods
  • Baked goods
  • Margarine
  • High-fat dairy
  • Non-diary creamers
  • Egg yolks
  • Alcohol-drink in moderation
  • Sodas
  • Smoking
  • High salt foods and diets

Besides the above foods and lifestyle changes that you should limit, you should also live a stress-free life to avoid high cholesterol.

Final Thoughts

Maintaining low cholesterol levels is challenging, but it is easy to achieve by eating right, changing your lifestyle and mindset.

High cholesterol levels in the bloodstream cause severe health issues that might take a while to treat, which is why it is advisable to prevent them.

The above low-fat foods will help maintain desirable cholesterol levels in the bloodstream, thus preventing you from adverse health issues.

Printable High Cholesterol Low Fat Diet Food List (PDF)

Vegetables and Fruits
Kale
Spinach
Collards
Bok Choy
Arugula
Dandelion greens
Rapini
Swiss chard
Mustard greens
Broccoli
Cauliflower
Cabbage
Lettuce
Brussels sprouts
Root vegetables
Sweet potatoes
Onions
Turnips
Ginger
Radishes
Garlic
Fennel
Beets
Carrots
Celeriac
Turmeric
Rutabaga
Potatoes
Berries
Avocado
Apples
Pears
Citrus fruits
Melons
Beans, Peas, and Legumes
Lentils
Chickpeas
Kidney beans
Pinto beans
Black beans
Green peas
Pigeon peas
Mung beans
Pink beans
Lean Animal Proteins
Chicken breast
Turkey breast
Salmon
Lake trout
Mackerel
Herring
Sardines 
Tuna
Pork tenderloin
Egg whites
Nuts and Seeds
Walnuts
Almonds
Pecans
Flaxseed
Pumpkin seeds
Grapeseed
Chia seeds
Sunflower seeds
Healthy Fats and Oils
Avocado oil
Fish oil
Olive oil
Canola oil
Safflower
Sesame oil
Peanut oil
Soybeans oil
Whole Grains with Soluble Fiber
Oat bran
Oatmeal
Barley
High Cholesterol Foods to Avoid
Processed meats
Red meats
Refined sugar
Fried and processed foods
Baked goods
Margarine
High-fat dairy
Non-diary creamers
Sodas
Egg yolks
Alcohol-drink in moderation
Smoking
High salt foods and diets

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