Heart-healthy eating

If you need to control your blood cholesterol level, exercise and a low-fat, low-cholesterol diet can help.

If you need to control your blood cholesterol level, exercise and a low-fat, low-cholesterol diet can help. You can improve your diet by: limiting saturated fat to no more than 10 percent of total calories, limiting total fat to 20 percent to 30 percent of daily calories, limiting your dietary cholesterol to 300 milligrams (mg) daily.Of the dietary changes listed, limiting the amount of saturated fat you consume is the most important step you can take to reduce your blood cholesterol level and minimize your risk of coronary artery disease. High blood cholesterol can lead to deposits of plaques, which narrow your arteries and increase your risk of heart attack and stroke.When eaten as part of a low-fat diet, fiber can help lower your blood cholesterol. Dietary fiber is the part of a plant that your body can’t digest. Most dietary fiber passes through your body unchanged. As it passes through your body, however, fiber affects the way your body digests food and absorbs nutrients. Food contains two main types of fiber: Soluble fiber which may help lower blood cholesterol and blood sugar levels and reduce your risk of heart attack. Generous amounts are found in oats, legumes and fruits; and although not yet proven, insoluble fiber may reduce your risk of heart disease. In addition, it holds onto water, which helps prevent constipation and subsequently reduces your risk of hemorrhoids and diverticulosis. Insoluble fiber is found mainly in vegetables, wheat bran and whole grains.Foods high in soluble fiber include: oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.Find insoluble fiber in: whole-wheat breads, whole-wheat (bran) cereals, grains such as rye, rice and barley, cabbage, beets, carrots, brussels sprouts, turnips, cauliflower and apple skin.(Source: Mayoclinic)