How to Control Blood Cholesterol

Eat a Healthy Lower Fat Diet

The best way to control blood cholesterol is to eat a diet lower in fat, especially saturated fat and trans fats. To do that:

  • Follow Canada’s Food Guide and eat a variety of foods from each food group
  • Eat plenty of fresh vegetables and fruits
  • Choose lean meats and poultry and keep portions small
  • Choose lower fat dairy products
  • Choose meat alternatives like bean, peas and lentils more often
  • Eat at least 2 servings of fish each week*
  • Include a small amount (30-45mL) of unsaturated fat each day  e.g. oil for cooking and on salads
  • Use cooking methods such as baking, grilling and barbecuing rather than frying
  • Limit your intake of:
    • fatty meats like sausages, some deli meats and poultry with skin
    • fried foods
    • baked goods, especially commercially prepared ones
    •  pre-packaged foods that contain trans fats
  • Read food labels to compare the fat content of foods
  • Look for the Health Check symbol on packaged food products.

* See Health Canada’s advice on limiting certain types of fish.