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If
you have high
blood cholesterol,
lowering it will
help to protect
you from heart
disease caused
by cholesterol
deposits in the
coronary arteries.
Here's what you
need to know to
help you to lower
your cholesterol
is by changing
the way you eat.
High
Fat Equals High
Cholesterol
Most of
the foods that
are high in cholesterol
are also high
in the saturated
fats. This is
particularly true
of red meats,
fatty cuts like
bacon and organ
meats such as
liver. It's wise
to avoid these
meats altogether
and limit other
meats to three
to six ounces
per day or less.
Other sources
of saturated fat
are eggs and dairy
fats such as butter
and cream.
Since even unsaturated
fats can raise
cholesterol levels,
you should restrict
your intake of
fat altogether
whenever possible.
Choose
Low fat Protein
Protein
is important in
a well-balanced
diet, but most
animal protein
comes laced with
fat. Why not make
vegetable protein
an important part
of your diet?
Excellent quality
protein can be
found in dried
beans, peas, whole
grain and pastas.
Your best bets
for low fat animal
protein are fish
and skinless poultry
white meat. The
best dairy choices
are one percent
or nonfat milk
and yogurt, low
fat cheeses such
as farmer's cheese,
pot cheese, low
fat cottage cheese
and part skim
ricotta.
Fiber
Researchers
are not sure about
the role of fiber
in reducing cholesterol,
but some evidence
indicates that
soluble fibers
like the kind
found in oat meal
can help reduce
cholesterol. To
avoid digestive
upsets, add fiber
gradually to your
diet and include
fluids in meals
that contain fibers.
Cook
it right
When cooking
food, choose the
low fat alternative.
Bake, boil, steam
or poach your
food. Use veritable
spray for pan-frying.
If you must use
fat to cook, use
low saturated
fat oil such as
olive oil rather
than butter.
Read
the label
We think
of saturated fats
as animal fats.
But two of the
most saturated
fats - coconut
oil and palm oil
are widely used
in packaged cookies,
cake and other
baked goods such
as potato chips.
Reading the label
can help you steer
clear of foods
that contain these
oils or any hydrogenated
vegetable oil.
Vegetables:
front and center
Studies
show that heart
disease is rare
in countries where
little animal
food is eaten.
Do your heart
a favor and make
vegetables, grains.
Beans, pastas
and peas, a big
part of your diet. |
