A cholesterol-lowering diet is a diet that is lower in saturated and trans fats and includes plenty of fruit, vegetables and whole grains. Eating healthy can be delicious and full of variety – it’s not about being deprived or restrictive, it’s about substituting healthier choices for the foods you love!

Canada’s Food Guide advises us to make a habit of eating a variety of healthy foods each day.

• Have plenty of vegetables and fruits – think of filling half your plate
• Eat protein-rich foods, including protein from plants, more often
• Choose whole-grain foods
• Limit foods high in sodium, sugar or saturated fat
• Make water your drink of choice and limit sugary drinks
• Read food labels to make sure you’re buying healthy!

Reduce or substitute

While you’re adding some cholesterol-fighting foods to your meals and snacks, keep these substitutions in mind:

• Reduce or avoid foods that are high in saturated fat:
  • Fatty meats such as side bacon, sausage, hot dogs, processed luncheon meats and ribs
  • Dairy products made with high-fat milk such as butter, some cheeses, cream or homogenized milk
• Have fish for dinner once or twice a week
• Choose protein foods from plants more often and that are lower in saturated fat, like beans, lentils, tofu, fish, nuts, seeds, lean cuts of meat, skinless poultry and lower fat milk and dairy products
• Go vegetarian a couple times a week
• Oils:
  • Avoid stick (solid) margarine, shortening, lard, palm and coconut oils
  • Choose healthy unsaturated fat found in vegetable oils: olive, canola, peanut, safflower, sunflower and corn oils
• Choose low-fat and nonfat products when available – there can be little to no difference in the taste of low-fat or nonfat yogurt, cream cheese, mayonnaise, sour cream, salad dressings and peanut butter