- 1). Calculate your daily calorie intake to determine the amount of saturated fats allowed in your diet. To lower cholesterol levels, limit your saturated-fat intake to 10 percent or less of your diet. If your cholesterol levels are very high, limit your saturated-fat intake to 7 percent of your diet. To figure out how much saturated fat you are allowed to have, multiply your daily calorie intake by the percentage of saturated fat allowed. Example: 2,000 calories x 7 percent = 140 calories. So if you consume 2,000 calories a day and want to limit your diet to 7 percent saturated fat, 140 calories of the 2,000 calories can come from saturated fats.
- 2). Read the nutrition labels on the food you eat. Avoid foods that are high in saturated fats. Instead, choose low-fat food products.
- 3). Keep a notebook handy to keep track of your calories and saturated fats from each meal. Every time you eat, write down the calories and the saturated fats you took in. This way, you will not accidentally go over your allotted percentages.
- 4). Avoid eating fatty cuts of meat, butter, polyunsaturated oil, trans-fat margarine, sour cream and fried foods.
- 5). Use olive oil and herbs as healthy ways to season your foods. Replace whole milk with nonfat milk, or even soy milk. Steam foods instead of frying them. Eat skinless skinless cuts of meat with the fat trimmed off, or eat tofu. Focus on eating fresh fruits, fresh vegetables, beans and whole grains like brown rice.
- 6). Eat foods that lower cholesterol levels. The American Heart Association recommends oatmeal as a cholesterol-lowering food, and also acknowledges the similar benefits of nuts. Start your day with a bowl of heart-healthy oatmeal. Eat 1 oz. of nuts as a snack later in the day to give you a boost of energy and fight high cholesterol levels.
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