Improve your eating habits, and thus lower your cholesterol level, is one of the best ways to prevent heart disease. Look for foods that are low in fat and salt, and choose a variety of foods from all food groups. These guidelines follow the recommendations of the American Heart Association
nonfat or low-fat milk.
nonfat or low-fat yogurt.
What to eat
Include fresh fruits and vegetables in your diet, preferably five or more servings a day.
Eat plenty of whole grains such as corn, rice and pasta, preferably six servings a day.
Include 3:58 servings of dairy products in your daily food intake. Try nonfat or low-fat milk (0 to 1 percent fat) and yogurt.
Eat beans and peas to meet your daily protein food group claim 6 boiled grams a day without all the fat.
Try unsaturated vegetable oils such as canola, olive, safflower and sunflower oil instead of saturated oils like coconut, palm and palm kernel oil.
Things to avoid
Avoid high-fat dairy products like whole milk, cream and ice cream as well as butter and cheese.
Limit use of organ meats such as liver, sweetbreads, kidney and brain.
Reduce your intake of high-fat processed meats such as hot dogs, bologna and sausage.
waiver duck and goose meat and organs, including foie gras.
how to Cook
Look for low-fat cookbooks and recipes.
Use egg whites only ;. not use the yolk in recipes that call for eggs
Drain off fat. . cooking rack when browning.
Use cooking methods that require little or no fat for frying, baking or broiling.
Limit the use of hard fat such as fat, lard and soft margarine.
Use wine, fruit juice or marinade for basting.
Trim fat from meat and remove skin from poultry.
Tips and Warnings
Studies have shown that drinking apple juice daily can help keep cholesterol low. The juice contains high levels of phenol, reducing LDL oxidation, the process that can lead to heart disease.
If you have questions or concerns, contact a physician or other healthcare professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.