To lower your blood cholesterol level, choose only the leanest meats, poultry, fish, and shellfish. It is especially important to go for the leanest on the the Step II diet. Refer to the chart below to compare lean and fatty examples of meat, poultry, and fish.

• Some cuts of beef are lower in saturated fats than others.
• Chicken or ground turkey without skin has less saturated fat than chicken with skin or ground turkey that includes skin.
• Some fish, like cod, has less saturated fat and cholesterol then either chicken or meat.
• Foods with less fat also have fewer calories.

Since even the leanest meats, poultry, fish, and shellfish have some saturated fat and cholesterol, the amount you eat is also important. See the "Daily Food Guide" for more information.

The recommended amount of lean meat, poultry, fish, or shellfish is:

• up to 6 ounces a day for the Step I diet, and
• up to 5 ounces a day for the Step II diet.

Let's take a closer look at meat, poultry, fish, and shellfish.

In the supermarket, look for these low fat meat clues:

• "lean" or "extra lean" labels
• "select" grade of beef, veal, and lamb. "Select" is lower in fat than "choice" and "prime" grades.

Limit high fat processed meats like bacon, bologna, salami, hot dogs, and sausage. They are high in saturated fat and total fat. They are also high in sodium. Look for low fat processed meats, but watch out for their sodium content. Limit organ meats, like liver, sweetbreads, and kidneys. Organ meats are high in cholesterol even though they are fairly low in fat.

You can buy chicken and turkey pieces with the skin already removed. Or buy the pieces with the skin on and remove it yourself before eating... it's easy to do. Remember, the white meat itself always contains less saturated fat than the dark meat. Removing the skin, particularly from the white meat pieces, can help you get rid of almost all of the saturated fat. Removing the skin from the dark meat thighs and drumsticks also helps, but not as much. Limit goose and duck. They are high in saturated fat, even with the skin removed. Try fresh ground turkey or chicken that is made from white meat like the breast. Types that don't say "white meat," "light meat," or "breast" on the label may include the skin and dark meat, so they are higher in fat. Remember that some chicken and turkey hot dogs are lower in saturated fat and total fat than pork and beef hot dogs. There are also "lean" beef hot dogs that are low in fat and saturated fat. Usually, processed poultry products have more fat and cholesterol than fresh poultry. To be sure, check the nutrition label on deli products such as hot dogs and luncheon meats to find those that are lowest in fat and saturated fat.
See Table 2: Poultry for a more complete listing of chicken and turkey.

Most fish is lower in saturated fat and cholesterol than meat and poultry. Shellfish varies in cholesterol content. Some, like squid and shrimp are fairly high in cholesterol; others -- like scallops, mussels, and clams -- are low. Shellfish have little saturated fat and total fat. Even shrimp can be enjoyed occasionally on a diet to lower blood cholesterol provided you stay within the limits for dietary cholesterol. You may have heard that a type of unsaturated fat called "omega-3 fatty acids" found in fish and shellfish is good for your heart. Health benefits have not been proven. Still, any fresh or frozen fish is a smart food choice because it is low in saturated fat. Avoid fish oil pills because they are high in fat and calories, and they may have long-term side effects.

See Table 3: Fish and Shellfish for a more complete listing.