A Diet High In Animal Products And Hydrogenated Vegetable Margarine Lowering Cholesterol Diet

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Lowering Cholesterol Diet

It’s not hard to lower your cholesterol by watching what you eat and how you cook. The first step is to reduce your saturated fat intake. These fats are solid at room temperature and when eaten can be used by the liver to make cholesterol, raising blood cholesterol levels. Most saturated fat is found in animal products, processed foods, and some nuts. Saturated fats are probably the biggest contributor to high cholesterol and the resulting heart problems.

Unsaturated fats

* Unsaturated fats (oils that are liquid at room temperature) on the other hand are known for their ability to help lower cholesterol levels. Wherever possible, unsaturated fats should be replaced with saturated fats. One way to do this is to become aware of labels. When reading a food label, look for the terms unsaturated, monounsaturated, or polyunsaturated. If you see hydrogenated ingredients on the label – these should be avoided.

Omega-3 fatty acids are polyunsaturated fats found in shellfish, fish and nuts. Fatty fish such as salmon, mackerel, tuna or mushrooms contain the highest concentration of omega-3 and two servings per week are recommended.

In addition to saturated fats, there are other foods that should be avoided or at least reduced. Egg yolks and organ meats contain particularly high levels of cholesterol. Full-fat dairy products also contain high levels of cholesterol.

Cholesterol lowering diet

* A diet capable of reducing cholesterol would include a diet that has minimal saturated fat, low-calorie and low-sugar foods. The diet will include healthy amounts of fresh fruits and vegetables, those containing complex carbohydrates such as whole grains and seeds, as well as fish and skinless meat or poultry.

It is suggested that egg whites be replaced with egg yolks and that processed foods and most fatty foods are completely avoided. Increased amounts of dietary fiber taken in the form of fruits and vegetables for example should be included.

Snacking is encouraged, but should consist of cholesterol-friendly foods rather than high-calorie, high-fat foods such as processed foods, chips, or fried foods.

A cholesterol-lowering diet isn’t a crash diet, it’s a lifestyle change. Aim to include cholesterol-lowering foods. Dietary modification will help improve cholesterol readings almost immediately.

An example of a cholesterol-lowering diet

BREAKFAST

* Breakfast should be very nutritious and rich in fiber. It should also be low in cholesterol. For example, use the whites of an egg to make an omelette or a frittata. Add some spinach and low-fat cheese.

A bowl of high-fiber oatmeal or muesli filled with nuts is a very satisfying but low-cholesterol meal.

lunches

* Taking lunch to work with you can consist of a salad or a vegetable soup.

* If you need a sandwich, it should be on stone-crusted wheat bread. Ditch the processed meat products and focus on a filling of vegetables or low-fat cheese or cottage cheese.

dinner

* It may be difficult at first, but it is preferable to give up meat in favor of fish and vegetables.

* However, if protein cannot be avoided, it should come in the form of skinless chicken, turkey or lean red meat.

* Combine with either a salad or at least three types of steamed or fried vegetables.

* Beans or legumes can be eaten as a substitute for meat or can be eaten as a side dish.

Flavorings or spices

* Margarine if it contains stanol esters or plant sterols inhibits the absorption of cholesterol in the intestine. This is able to lower the level of cholesterol.

* Soy has a superior ability to lower cholesterol. Soy milk or Tofu can be used quite successfully as a substitute for animal products.

* Cooking oils in the form of vegetable oils can help lower cholesterol. Olive, canola, peanut, corn or soybean oils are particularly beneficial

* Garlic is another food that can be used to lower cholesterol, especially when eaten raw.

Healthy snacks

* Nuts and seeds can help lower cholesterol by preventing its absorption in the intestines. Nuts are high in calories and should therefore be consumed in moderation.

* Oats, bran or rice in the form of cookies or crackers provide an excellent source of fiber and a good way to lower cholesterol.

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