Formal Diet Plans

• Some people are more comfortable with formal diets that lay out strict rules. Consider the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), or the Ornish diet. While the details vary, these three approaches have many similarities. The diets emphasize eating fruits, vegetables, whole grains, lean protein and healthy fats. Red meat and high-fat dairy products are limited, and so are fats and trans fats.
  
  

Make Healthy Food Choices

• The principles behind these heart-healthy diets can be adopted without choosing one particular plan. The key is to make permanent lifestyle and diet changes. It's not necessary to search out foods labeled "low fat" or "low cholesterol." In fact, a balanced, nutritious diet that depends on natural whole grains, fruit and vegetables works better to lower cholesterol than just replacing foods with low-cholesterol versions.
  
  Limit or eliminate butter, trans fat margarines, and polyunsaturated oils. Rely on canola, olive oil, or plant sterol spreads. Replace butter with white-wine vinegar when cooking to keep food from sticking. Reach for spices for flavoring food instead of butter or sour cream. Seeds and nuts also contain healthy unsaturated fats and can be eaten in moderation. Only 30 percent of daily calories should come from fats, even the healthy variety.
  
  Reduce or eliminate whole eggs from the diet. Make an egg white omelet, or try a cholesterol-free egg substitute. Eat fish, such as water-packed tuna, salmon, trout, mackerel or herring once or twice a week. Grill fish instead of frying it to keep the fat content down. Dairy products can also be high in fat, so switch to skim milk, fat-free yogurt and low-fat cheese.
  
  Adding soy protein may also help lower cholesterol, but read labels carefully. To be considered heart healthy, soy products should contain 6.25g or more of soy protein per serving and have less than 3g of fat, less than 1g of saturated fat, and less the 20mg of cholesterol.
  
  Eat seven to 10 servings of whole fruits and vegetables each day. Not only are fruits and vegetables cholesterol-free, but they contain antioxidants and fiber that help lower cholesterol. Dried plums, beets, pumpkin, and eggplant are rich in antioxidants but are often overlooked. Beans also have big health benefits, providing antioxidants, fiber, and protein.