Diet Menu For Lowering Cholesterol

Diet Menu For Lowering Cholesterol

If you need to lower your cholesterol, you can do so without the use of medication if you control your diet. Cholesterol is a fatty substance found in the blood. The goal is to reduce your intake of foods that increase LDL ( “bad”) cholesterol and maximize intake of foods that increase HDL ( “good”) cholesterol
more fruits and vegetables
Adding more fruits and vegetables to your diet will increase dietary fiber and energy and also provide essential vitamins and minerals. Most importantly, fruits and vegetables lower dietary cholesterol because they contain none. Instead of chips and candy for a snack, try currants, grapes, strawberries, blackberries, raspberries, carrots and corn.
More whole grains, nuts and legumes
Start your day with a bowl of oatmeal and you’re making one of the best things you can do to lower your cholesterol. Whole grain cereals also have no cholesterol, but they have fiber, which can help the body rid itself of cholesterol. Eat cereal with low-fat or fat-free milk to avoid adding more cholesterol to breakfast. Peanuts, almonds, beans and lentils will also lower LDL cholesterol.
Avoid Saturated Fat
This is a major part of a cholesterol lowering diet. Avoid foods high in saturated fat, especially fast foods, which are usually fried in unhealthy fats. Drop the junk food like potato chips and candy bars from your diet. Replace butter with margarine containing no partially hydrogenated oil. Replace partially hydrogenated vegetable oil with canola oil or olive oil. Use more spices in cooking to give food taste rather than relying on butter and sauces.
Moderate the meat and full-fat dairy
Red meat, organ meats and full-fat dairy products can contain high levels of cholesterol. Even if you do not have to remove them from your diet completely, cut down on them. In particular, watch out for the full-fat dairy products and fatty processed meats. Choose lean meats and reduced fat or fat-free dairy products.
Fish and Poultry
Fish, chicken and turkey are better choices for an entree than red meat, but they should still be prepared with low cholesterol in mind. Remove skin. Bake, grill or broil them as opposed to frying them. Fish such as salmon, swordfish and tuna are rich sources of omega-3 fatty acids, which reduces the chances of heart disease.
Some More Tips
Great soups, stews and boiled meat in the refrigerator several hours. This solidifies the fat on top of the liquid so that it can be removed. Once this is done, the court can be heated and served. Choose low-fat substitutes whenever available. Use two egg whites instead of a full egg with yolk in recipes. Use nonstick cooking spray to grease cookware instead of butter.

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