What I tell my patients is: "If it's fried or comes on a bun, don't eat it." Baked, broiled or grilled ONLY, and eat plenty of rich-colored vegetables. When you look at the nutrition guide on food packages, look more toward the "Saturated Fat" part of it and the daily allowance percentage that it contains. There are plenty of web-sites around that will also help to explain this. Bottom line — avoid fast food, and limit it to 1-2 times a week MAXIMUM (if you really have to).

Best of luck!

Use margarine instead of butter, choosing a margarine that has a liquid oil rather than a hydrogenated oil listed as the first ingredient. Choose a lower-fat milk. If you use whole milk, switch to 2%. If you use 2%, switch to 1% or skim milk. (All types of milks have the same amount of calcium and other vitamins and minerals.) Use plain non-fat yogurt instead of sour cream. Cut down on the amount of regular cheeses you eat. Look for lower-fat cheese that contains less than 3 grams of fat per ounce. Sprinkle a little Parmesan cheese on food to give it a cheesy taste. Parmesan cheese is strong tasting, so a little goes a long way.

Check food labels to see what the main type of fat in the food is. Limit foods that list palm oil, coconut oil, or a hydrogenated oil as one of the first type of fats. (Food labels list ingredients in order from greatest to least by weight.) Be suspicious of commercial baked goods such as doughnuts, sweet rolls, brownies, and cookies, which are a major source of saturated fat.

Increasing Starches And Fiber
Including more starches and fiber in your diet can help you lower your cholesterol level, as well as reduce your risk for obesity, cancer, high blood pressure, and other diseases. Fresh fruits and vegetables, whole grain breads and cereals, and legumes are naturally low in fat, cholesterol-free, and rich in starches and dietary fiber. A certain type of dietary fiber, called soluble fiber, may help lower cholesterol levels by sweeping cholesterol out of the body before it gets into the bloodstream. Foods rich in soluble fiber include oat bran, dried beans and peas, some fruits, and psyllium seeds (the main ingredient in Metamucil, a fiber supplement). Fruits, vegetables, whole grains, and nuts and seeds also contain antioxidants, which are substances that help protect body cells from damage. Examples of antioxidants are:

Vitamin C (in citrus fruits)

Beta-carotene (in carrots)

Vitamin E (in vegetable oils)

To damage artery walls, cholesterol must first be chemically changed through a process called oxidation. Antioxidants help prevent cholesterol from being chemically changed and help prevent cholesterol from moving out of the blood and into the lining of the blood vessels. The U.S. Department of Agriculture's Food Guide Pyramid recommends that you eat the following number of servings of these plant foods daily:

6-11 servings of grains (1 serving equals 1 slice of bread, ½ of a bun, ½ cup of pasta or rice)

3-5 servings of vegetables (1 serving equals 1 cup of raw leafy vegetables or ½ cup cooked vegetables)

2-3 servings of fruits (1 serving equals 1 medium apple, peach or orange; ½ cup of berries; or 3/4 cup juice)

Keep a food diary showing the number of servings of fruits, vegetables, and grains you get daily. If the number is low, gradually try to increase servings of the groups lacking by adding fruits, vegetables, or whole grains as side dishes or snacks. Buy breads and cereals that list a whole grain as the first ingredient – they contain more fiber and vitamins and minerals. Whenever possible, choose raw fruits and vegetables rather than processed ones. Steam vegetables until crisp-tender, rather than boiling them until soft. Whenever possible, leave skin on fruits and vegetables. Add lemon juice, butter flavoring, or other seasoning to vegetables rather than fat.

Try including several meatless meals weekly. Start with breakfasts, then gradually add two or three lunches or dinners weekly.
If you weigh more than you should, losing weight is an important step toward lowering your cholesterol levels. To lose weight, you will need to cut calories and boost your activity level. Fortunately, when you lower your fat and cholesterol intake and eat more starches and fiber, you automatically lower your calorie level. Cutting your calories involves changing both the type of food you eat and the way you eat. Since fat is a very concentrated source of calories, eating more of the low-fat foods that help you lower your cholesterol levels (such as fruits, vegetables, and whole grains) will also help you cut your calories.
If you tend to eat even when you are not really hungry, you may also need to change the way you eat. To help you cut calories:
Eat three main meals, including break

and go to foodnetwork.com and they have a whole area on healthy recipes

* 1 (11 ounce) can Mexican-style corn
* 1 (16 ounce) can chili beans, undrained
* 2 (14.5 ounce) cans chicken broth
* 1 (16 ounce) jar chunky salsa
* 2 1/2 cups cooked, chopped turkey meat
* salt and pepper to taste
* 1/4 cup chopped fresh cilantro
* 1/2 cup low-fat sour cream
* 2 tablespoons guacamole

DIRECTIONS

1. In a large pot over medium heat, combine corn, chili beans, broth and salsa. Bring to a boil, then reduce heat and stir in cooked turkey. Season with salt and pepper. Cover, and cook 5 to 10 minutes more, until heated through. Stir in cilantro.
2. In a bowl, stir together sour cream and guacamole until smooth.
3. Ladle soup into bowls and top with guacamole mixture.