Low Cholesterol - Good for Your Heart and Figure

A diet low in cholesterol is necessary for individuals facing increased risk of heart disease because of their high cholesterol levels. But did you know a low cholesterol diet can help you lose weight? A woman named Anne Collins created the "Cholesterol-Lowering Diet." Collins claims her low-fat diet plan can help you lose up to 10 pounds a month. The diet, as the name implies, is also meant to help you lower your cholesterol levels.

Here is the average daily intake of calories, fat, and cholesterol allowed for someone on Collins' diet:

1200 calories
22 grams total of fat, which represents 17% of your caloric intake
4 grams of saturated fat, translating to 3% of your daily caloric intake
120 mg of dietary cholesterol

These numbers are based on recommendations made by respected national health organizations like the American Heart Association. The diet presents sample meal plans, and Collins breaks down and presents the calorie, fat, and cholesterol content of each meal.

Your daily intake of fat is an important factor in any diet aimed at lowering your lipid levels. There are three kinds of fat: saturates, monounsaturated fats and polyunsaturated fats. Basically, saturated fats are bad; the other two are good, or at least acceptable. Watch out for these saturated fat laden foods if you need to lower your numbers: butter, lard, cream, cheese, and most take-out and fast foods. You should also avoid frying your foods. At the very least, switch to olive oil instead of butter for frying. The two heart-friendly fats can be found in vegetable oils like grape seed, sunflower, and olive. You can use margarine instead of butter for cooking and spreading on baked goods. Also, add avocados, nuts, and seeds to your diet.

Additionally, you should increase your fiber intake. Not only can it help you lower your cholesterol, it's a huge boost to any weight loss plan. Fiber is satisfying. It makes you feel fuller longer and takes longer to be digested by your body. Choose whole grain rice and breads instead of white. If you just can't get over your love affair with white bread, you're in luck. Recently, "white" versions of whole wheat bread hit the market.

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