The body makes more cholesterol when we eat saturated fats. Saturated fat tends to be
from meat and dairy. In general, adults should limit saturated fat grams to 15-20g per
day.

Eat less of these high saturated fat foods: high-fat meats like bologna, brats, hot dogs,
sausage, bacon, hamburgers; poultry with skin, cheese, whole milk, 2% milk, butter,
fried foods, stick margarine, donuts, cookies, cream cheese, ice cream, and chocolate.

Eat more fiber in food

Aim for 25-35g dietary fiber each day. The best fiber for your heart is soluble fiber.
Eating more soluble fiber can lower LDL cholesterol. Examples of soluble fiber include fruits, vegetables, oats, legumes (lentils, peas and beans), barley, and flaxseed.

Strategies:

• Include vegetables at most meals.
• Choose to eat at least 5 servings of fruit and vegetables per day.
• Look for bread and grains that list “whole grain” as the first ingredient (example: “whole wheat”).
• Add legumes (beans, lentils) to casseroles, soups, and salads.
• Choose nuts, edamame, whole grain crackers, or fruit as snacks.

Choose unsaturated fats

Unsaturated fats, including omega-3 fats, can lower cholesterol and triglycerides and
protect your heart. Examples of unsaturated fats include olive oil, canola oil, sesame oil, safflower oil, walnut oil, peanut oil, nuts, seeds, olives, avocados, fatty fish (salmon, mackerel, sardines, albacore tuna, herring, lake trout).

Strategies

• Try to have 3-5 teaspoons of unsaturated fats each day in cooking or added to food.
• Use nuts, seeds, olives, and avocado as a part of meals and snacks.
• Eat fatty fish 2 times per week.