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Choose only lean meats. There are several elements to a food label: Identification. Triglycerides Triglycerides are a fat - like cholesterol - which is transported in the blood stream. Low Density Lipoproteins (LDL) Also called "bad cholesterol", LDLs is manufactured by the liver. Ask your friends and family for their dining-out horror stories, and look up stories about the disgusting things people have found in the fast foods and convenience foods. You need to take matters into your own hands and not rely on a doctor or any symptoms to determine your cholesterol level.

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Go through heart-healthy cookbooks with your children and let them help you decide what recipes to try. Fat/Lipid: Look at the gram amounts of trans and saturated fats. Spend the time with your doctor raising concerns, asking for cholesterol information that is relevant to your particular case, and getting instructions. Almost all packaged products have lists of ingredients used in the making of the product.

Selecting your Foods

Enjoy a wide variety of foods regularly, including select cuts of meat, poultry, fish, dry beans, eggs and nuts each week.

You can further keep your blood cholesterol levels low by doing the following:

Choose chicken and turkey that has the skin removed. You can keep the skin on to seal in the juices so long as you remove the skin before eating.

When selecting meat, choose leaner cuts, white meat, and cuts that have less white marbleized texture. The white marble is fat that can increase your cholesterol.

Select fish such as cod that has less saturated fat than even chicken or other meats.


Even the leanest cuts of meat, chicken, fish, and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.

Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.

In general, foods that have had more done to them (such as deli meats, potato chips, cookies, and others) and foods that are considered fast foods or convenience foods (such as hamburgers, prepared hors doeuvres, and cocktail snacks, among others) are higher in fats and salt. Fish that contains omega_3 polyunsaturated fatty acids prevents blood from clotting and lowers blood cholesterol. Realize that these lists of fruits and vegetables is far from complete - it is only a way to get you started in discovering new fruits and vegetables.