Meats, poultry and seafood labels

When selecting red and white meats, as well as seafood, look out for those labelled "lean" or "extra lean" as these contain less saturated fats and cholesterol.

Label	What it means
Lean	Less than 10g of fat, 4.5g of saturated fat and 95mg of cholesterol per serving and per 100g
Extra lean	Less than 5g of fat, 2g of saturated fat and 95mg of cholesterol per serving and per 100g

Cholesterol labels

Don't avoid cholesterol altogether -- not all cholesterol is bad for the heart. In fact, cholesterol are divided into 2 groups: Low-density lipoproteins (LDL) and high-density lipoproteins (HDL); and while LDL increases the risk of heart disease, the latter actually helps lower it!

When high levels of LDL (bad cholesterol) circulates in the blood, it can slowly build up in the inner walls of the arteries. This build-up can eventually clog those arteries and may lead to a heart attack or stroke. On the other hand, HDL (good cholesterol) actually helps protect against heart disease by removing excess cholesterol away from the arteries. To raise your HDL and lower LDL levels, cut back on saturated and trans fatty acids and consume monounsaturated and polyunsaturated fats instead.

Label	What it means
Low cholesterol	20mg or less cholesterol per serving and 2g or less saturated fat per serving
Cholesterol-free	Less than 2mg cholesterol and 2g or less saturated fat per serving