Where can I go for some basic information about a low-fat, low-cholesterol diet?
Q. I am supposed to go on a low fat, low cholesterol diet (along with exercise). How do I know how much of this I can have a day? My cholesterol was found to be very high and I am at a potential cardiac risk. Is there somewhere I can go to read or find out some basics? Thank You for your site!!
A. You can learn more about nutrition and heart health on our Heart Health Resource Center. There, you'll learn more about all these factors and how to use and customize the tools on Nutrition Data to support your diet and health goals.
There is some controversy over whether the old prescription of a low-fat, low-cholesterol diet is really the best advice for those concerned about heart disease. First of all, research indicates that reducing dietary cholesterol is not very effective in reducing your blood cholesterol levels. (See also this post: Rethinking cholesterol)
There's also a fairly convincing argument to be made that reducing carbohydrates, especially simple carbohydrates, and emphasizing healthy sources of fats like olive oil, might be a better way to reduce heart disease risk than reducing fat and cholesterol. The irony is that a low-fat diet is likely to be higher in carbohydrates.
If you'd like to read more about this, here are a few articles that outline some of the issues. You may wish to discuss these with your physician:
http://www.umm.edu/heart/low_fat_diets.htm
http://seniorjournal.com/NEWS/Health/6-02-07-LowFatDietWithFruit.htm
http://www.cbsnews.com/stories/2006/11/08/health/webmd/main2164981.shtml
Despite recent research, the American Heart Association still promotes the low-fat, low-cholesterol diet for patients at risk and many doctors go with those recommendations as well. The AHA recommends that you limit your dietary cholesterol to 300mg or less and fat to 20% or less of calories. If you take in 2000 calories a day, that would amount to 44 grams of fat a day.
Whatever you and doctor decide is right for you, you can use the diet tracking tools here on Nutrition Data to keep track of your cholesterol and fat intake. (You'll find more information about how to do this on the Heart Health Resource Center.)
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Posted by: wifezilla | Nov 24, 2008 3:21:02 PM
For females, low cholesterol levels are associated with HIGHER mortality.
Posted by: O | Nov 25, 2008 3:12:03 AM
Thank you Monica, excellent answer and links. AHA's ignorance of all the recent research and evidence is deplorable.
Posted by: Gracie | Dec 1, 2008 3:49:07 PM
Any low carb diet, followed correctly, will greatly improve your lipid levels. Low fat low Cholesterol diets don't work for the majority of people. I've been on Atkins for a year, have lost 47 pounds, my total cholesterol is 197, & my HDL is 105. I'll stick to this way of life.
Good luck to all!
Posted by: Suzan Grovender | Dec 1, 2008 4:15:04 PM
Heart disease is a major killer in my family. My father's blood fat was almost 400 when he had his first heart by-pass surgery in 1972 at age 52. At that time there was just diet and exercise to prevent further heart disease. He's 90 years old now but has had 2 heart bypass surgeries, 3 angioplasties and many complications.
I just recently was put on Lipitor at age 57 despite the fact that I watch my calories and fat intake very carefully - and for thirty plus years. It's almost impossible to get the nutrients desirable keeping fat and calories at a level recommended unless I swim a mile a day and I'm finding that difficult as I get older. I wouldn't recommend skipping the recommendations for low fat and exercise but a drug like Lipitor is far more effective than diet for just about everybody.
Posted by: Ian | Dec 1, 2008 4:44:06 PM
I'm 65 years old, a "superloser" who weighed 237 at age 22, never exceeded 180 since age 33, and am now 145 pounds, healthily so. Lipitor has lowered my cholesterol to 166 from 204.
I've been counting calories and paying attention to research on food as medicine for decades, and until recently I've generally followed the consensus on what a healthy diet is.
But I no longer think food is medicine. Food is to be enjoyed -- in moderation, like everything else that's really fun. The perpetually shifting sands of nutrient research make most recommendations, in retrospect, look like fads. Then books and commentaries such as Taube's "Good Calories, Bad Calories" raise such troubling questions about the wisdom, the objectivity, even the very competence of the medical research establishment that my reaction has been "nuts to this or that advice!"
I figure that no new research finding should be given credence until it has withstood at least 10 years of challenge and attempted confirmation. At my age, I should live so long! :)
Dietary cholesterol has almost nothing to do with blood cholesterol; sodium is a problem for only one-third of us (including me); alcohol in moderation is good for the heart, but no one will unequivocally recommend it for fear of offending someone.
If only there were some way to ensure that the news media reported health news factually, without sensationalism.
Washington DC
Posted by: Teri | Dec 1, 2008 5:42:46 PM
There are much healthier alternatives for lowering bad cholesterol ratios than taking synthetic drugs like lipitor which can lead to the need for further drugs. A life-style change may help those who have not been exercising regularly and not watching their diet. Watch what you eat! Get rid of empty processed carb foods made from junk white flours and processed sugars and replace with nutritious fresh fruits and veggies. A good rule is the darker the better. Dark green leafy veggies and dark berries are rich in nutrients that can lower cholesterol among many other health benefits. Eat a healthy natural bowl of oatmeal a few times a week for breakfast or lunch like Kashi Go Lean with some fruit. Eat lean proteins like roasted, grilled chicken and pork. Google loose high cholesterol naturally and you'll find so many healthy alternatives. I've lowered mine significantly!
Posted by: Alexa Fleckenstein M.D. | Dec 1, 2008 6:17:24 PM
The newest hype for statins found that even people with low cholesterol benefited from them.
That is because statins are also anti-oxidants. We can get a much better results by eating fresh foods that contain anti-oxidants naturally instead of taking a very expensive drug that has myriad side-effects (liver and muscle problems most dominant among them).
Let's aim for real health instead of tinkering with pseudo-diseases like high cholesterol! High cholesterol is a marker for a less-than-optimal lifestyle. Don't deceive yourself into thinking that a pill will make up for poor food choices and no exercise!
Alexa Fleckenstein M.D., physician, author.
Posted by: Michelle | Dec 1, 2008 7:02:09 PM
Everything in moderation. Savor the foods you enjoy, and get the most out of your choices. Vegetables, fruits, whole grains, unsaturated fats, and lean protein should be a part of everyone's daily diet. Include moderate exercise and that's a great prescription for a healthy heart.
Posted by: Michelle | Dec 1, 2008 7:04:11 PM
Also a caution about low-carb diets: they are likely high in saturated fat and the extremely low carbohydrate intake can lead to kidney problems. See a dietitian to make sure your weight loss is healthy.
Posted by: katy | Dec 1, 2008 7:09:05 PM
I to have high choleesterol and my doctor stresses the meditrain diet. I am not crazy about fish so he told me to take fish oil. also if on satins he recomened C-q10 you can get anywhere over the counter. Mainly stay away from fast foods!!! that get my cholesterol up quickly...so really diet does make a difference, got mine down but my spread is still to close so still on satins. good luck & it is not so bad giving up things at first you do miss them.
Posted by: Sue | Dec 1, 2008 8:05:11 PM
I'm a firm believer in the Dean Ornish plan for a healthy diet and lifestyle, including exercise and emotional health, and in stantins to reduce cholesterol and lower your risk of heart disease. Niacin, preferably the non-flushing kind, can be added if you like. It is the whole package, a lifestyle, that will help you have the healthiest heart health. Don't get caught up in fads.
Posted by: Jody | Dec 1, 2008 9:50:13 PM
The CHIP program, on average, reduces cholesterol 15-20%, reduces high blood pressure 12-15%, disarms type II diabetes and helps people lose weight - all in 30 days by teaching people how to make better lilfestyle choices. Over 40,000 people world-wide have participated in this program, and it has been published in 12 peer-reviewed medical journal articles. Visit www.CHIPhealth.com for additional information.
Posted by: Linda Bragg | Dec 2, 2008 4:33:28 AM
Try the Ellelstyn diet if you want to reverse heart disease.
Posted by: jaqui | Dec 2, 2008 1:17:41 PM
The low fat diet created high cholesterol...If the body does not get good fats, it will hold onto the cholesterol. I suggest a diet of grass fed dairy, a good breakfast with organic eggs and tons of vegetables and fruit...if there is no diabetes.. but fill up on vegetables and good saturated fats. No trans fats and partially hydrogenated oils. No High fructose corn syrup and exercise gently.
Posted by: jaqui | Dec 2, 2008 1:20:48 PM
Look at the Bauman College website for a great program for all over health and nutrition. Dr. Edward Bauman has taken away the fear and mystery of how to eat well and given a lifestyle that anyone can follow.
Posted by: Claudia | Dec 2, 2008 3:23:52 PM
The DASH diet or a the Mediterranean diet. Simply stop eating a lot of animal fat and you'll be a long way ahead of the game
Posted by: Sandy Bernier | Dec 2, 2008 5:33:42 PM
I was told me cholesterol levels were less than perfect. I did not want to take medication. I went on a low fat (watching saturated fat especially) diet and my levels are now great. I retrofit lots of recipes using low fat alternatives and I never feel deprived. I have always and continue to work out for an hour a day five days a week. Here's to good health
Posted by: Ian | Dec 5, 2008 9:23:05 PM
Teri, thanks. I walk more than 6 kilometers every day, and have done so since I starting losing some of those 237 pounds 43 years ago. My tests show that Lipitor has not given me any of the problems that occasionally appear in some patients.
Ian
Posted by: Joe H | Jan 1, 2009 10:44:27 PM
Ever hear of the French paradox? That is the French eat some of the richest foods in the world yet they also have one of the lowest incedence of heart related problems. Why? Is it really the wine? Almost.
Its an ingredient in the wine called Resveratrol.Resveratrol is a nutrient in the skin and seeds of grapes. It reduces cholesterol and blood pressure and helps keep the heart healthy.
Then theres the Acai Berry, full of vitamin B, Amino acids, and Omega fatty acids.
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