Heart Healthy Diets: Getting Started on a Low-Fat Diet


Doctors and the American Heart Association have been urging us to follow a low fat diet to improve our health. With the exception of young children, the research suggests that most people can improve their health by reducing their fat consumption.

Our current high-fat lifestyle leads to serious medical problems, including obesity, cancer and heart disease.

This means choosing lean meats and avoiding added fats, but it also means we need to eliminate sources of hidden fat in the diet.

Some sources of hidden fats are whole fat dairy products, red meats, pastries, desserts and high-fat salad dressings and condiments. Read the labels carefully to make sure the products you buy are not loaded with hidden fats and sugars.

Get Enough Omega-3 Fatty Acids

Even though you are lowering your fat intake, it is important to note that some fats are healthy. It is important to get enough omega-3 fatty acids to protect the brain and help the body function. Omega-3 fatty acids are found in nuts and seeds, vegetable oils and in cold water fish.

What is a Healthy Fat Level for Your Daily Diet?

Currently it is recommended that adults reduce their total fat intake to less than 30% of their total calories. This averages out to approximately 60 grams of fat per day if you are eating an 1800 calorie diet.

Additionally, of the 60 grams of fat, most of it should be unsaturated fats. Limit saturated fats to less than 20 grams a day.

Children under the age of two need to eat whole foods and should not have their fat consumption restricted as long as they are eating a healthy diet.

Foods to Avoid on a Low Fat Diet

When following a low-fat diet it is necessary to exclude or limit high-fat foods such as red meats, whole dairy products like butter, cream, whole milk and ice cream and high-fat condiments like mayonnaise, margarine and many salad dressings.

Trim visible fat off of meat before cooking and avoid high-fat meats whenever possible.

Foods to Enjoy on a Low-Fat Meal Plan

Eat a wide variety of whole grains, fruits and vegetables. Make sure that you include a small amount of omega-3 rich foods like nuts, seeds, flaxseed oil, soybean oil and cold-water fish like salmon, herring and mackerel. Enjoy small portions of lean meats and eggs.

One added benefit of a Low-Fat diet is that fat is the most calorie-dense part of our foods. Lowering the fat content of your food will lower the calorie content as long as you watch out for added sugars. Many commercial low-fat foods have a lot of added sugar to improve the flavor.

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.


This site has many helpful tips about nutrition and free health plans to reduce your high blood pressure and help you with a healthy heart. Not only will you get valuable :cardiovascular problems health tips about fish oil for cardiovascular health.


To have a free personal consultation with him to learn how incorporating nutritional supplements may improve your health concerns just visit “The Health Success Site” and download the free health report available there, or email warren@TheHealthSuccessSite.com to request a personal one-on-one consultation by email or phone.

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Cardiovascular.

Back-to-Directory BACK TO “Your Health Online”
the A to Z directory of dealing with Health Problems & Self Care Strategies for natural remedies to your health issues.

Subscribe to get your weekly "Health Success Magazine" with a new complete & comprehensive Health Report in every edition!


to “Your Health Success”
our weekly F’R’E’E’ Newsletter

If you would like a free no-obligation private consultation or to contact Warren Tattersall for more information, please click here >> Contact Us

We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.



You will find many assorted Health Reports available for download free to you on this website!

Our free Health Success Reports are each available for you to download when you subscribe to receive them and their 7 part eCourse.

You can unsubscribe at any time, but we are sure you will want to receive all the email lessons of these informative ecourses.

Read more HERE to select the REPORT subjects of most interest (or concern) to you.