Low Cholesterol Diet (Low Fat Diet)

The Low Cholesterol Diet is a diet designed to lower a person’s cholesterol levels. The diet restricts the amount of fat eaten per day. The Low Cholesterol Diet is also known as the Low-Fat Diet.

Principle of Low Cholesterol diet

The Low Cholesterol Diet follows the principle that a diet high in fat causes problems such as obesity and high blood pressure and cholesterol levels.

To lose weight, it is recommended that no more than 30 percent of your calories come from fat. Not all fat should be eaten, either. The Low Cholesterol Diet recommends that most of you fat intake should come from polyunsaturated and monounsaturated fat.

Fat comes in three main types – saturated, polyunsaturated and monounsaturated. Saturated fat is found in foods such as fatty meat, full-fat dairy products, butter, and many processed foods. Saturated fat is unhealthy because it can increase blood cholesterol.

Polyunsaturated and monounsaturated fat is seen as "healthy" fat. Examples of polyunsaturated fat include vegetable oils, while examples of monounsaturated fats are olive oil, avocados, nuts and seeds.

What are you allowed to eat?

The Low Cholesterol Diet recommends the following:

  • Vegetables;
  • Fruit;
  • Wholemeal grains;
  • Lean meat – such as lean red meat, poultry, fish and shellfish;
  • Egg whites;
  • Non-animal fat – such as vegetable oils and olive oils.

What is forbidden?

The Low Cholesterol Diet recommends the following should be avoided:

  • Fatty meat – such as bacon;
  • Processed food – such as junk food, deep-fried food;
  • Refined sugars – such as white sugar;
  • Refined white flour – such as white bread;
  • Egg yolks;
  • Animal fats – such as lard.

Pros and Cons of a Low Fat diet

The Low Cholesterol Diet is a balanced diet that restricts only unhealthy foods. By removing fatty foods from a person’s diet, it can help lower a person’s cholesterol levels and calorie intake. The Low Cholesterol Diet promotes eating healthily from all food groups, so a person does not miss out on essential nutrients.

The Low Cholesterol Diet also recommends making healthy lifestyle changes, such as more regular exercise, and quitting smoking.

However, beginning the diet can be difficult, due to the restrictions. Making dietary changes can be hard at first, but with some support it can be achieved.

Daily and Weekly Low Fat Diet Plans

Below is an example of a daily plan on the Low Cholesterol Diet:

Breakfast: ½ grapefruit juice, ¾ cup cereal, ½ banana, 2 slices wholemeal toast.

Lunch: 1 cup vegetable beef soup, 2oz lean hamburger, 1oz low-fat cheese, sliced tomato and lettuce with 2 teaspoons each of olive oil and vinegar, ½ fresh fruit salad.

Dinner: ½ cup of tomato juice, 3oz broiled chicken, ½ cup of brown rice, ½ cup of carrot or raisin salad, ½ cup of frozen strawberry yogurt, 1 cup milk.

Expected Weight Loss on a Low Fat diet

There are no reports on expected weight loss on the Low Cholesterol Diet. Generally speaking, the Low Cholesterol Diet promotes gradual weight loss. The amount of weight loss on the Low Cholesterol Diet depends on the individual.

Low Cholesterol Diet Rating

Ease: 5/5 – The Low Cholesterol Diet is an easy diet to start. It uses readily-found ingredients and is not unduly restrictive.

Balance: 5/5 – A balanced diet that includes food from all food groups, and only restricts unhealthy foods.

Maintenance: 4/5 – Beating the cravings for junk food can be difficult, but possible.

Overall: 5/5

More Information

You can get a free personalized Low-Fat Nutritional Profile from eDiets.com