Natural Substances and Tips to Lower Cholesterol
Natural Substances to lower your cholesterol
To keep naturally lowfat vegetables low in fat and saturated fat, season with herbs, spices, lemon juice, vinegar, fat free or lowfat mayonnaise or salad dressing.
Eat Breads, Cereals, Rice, Pasta, and Other Grains:
Breads, cereals, rice, pasta, and other grains, and dry beans and peas are generally high in starch and fiber and low in saturated fat and calories. They have no dietary cholesterol, except for some bakery breads and sweet bread products made with high fat, high cholesterol milk, butter and eggs. Low cholesterol breads and other foods in this group have low fat naturally. You should be eating 6 to 11 servings of foods from this group each day.
To keep your blood cholesterol level low, choose only the leanest meats, poultry, fish and shellfish.
Eat Eggs:
Egg yolks are high in dietary cholesterol, so egg yolks are limited to no more than 4 yolks per week. This includes the egg yolks in baked goods and processed foods. Egg whites have no cholesterol, and you can substitute them for whole eggs in.
Milk, Yogurt, and Cheese Group:
Regular dairy foods that have fat such as milk, cheese, and ice cream are high in saturated fat and cholesterol. Unlike other dairy foods, skimmed milk, nonfat yogurt, and nonfat cheese are essentially fat-free. However, dairy products are an important source of nutrients. You should eat 2 to 3 servings per day of low fat or nonfat dairy products. You can help keep your blood cholesterol low when you replace saturated fats with unsaturated fats.
Tips for preparing and buying food if you are suffering from high cholesterol.
Remember these points while eating:
- Eat less than 200 milligrams of dietary cholesterol a day.
- Eat 25-35% or less of the day's total calories from fat.
- Eat less than 7% of the day's total calories from saturated fat.
- You should Limit sodium intake to 2400 milligrams a day.
- Eat just enough calories to achieve or maintain a healthy weight and reduce blood cholesterol level.
- Soluble fiber may be increased in the diet if reducing saturated fat and cholesterol does not lower LDL enough.
- Certain food products that contain plant sterols can also be added to the diet to boost its LDL-lowering power.
When preparing foods, the following cooking methods tend to produce lower saturated fat levels:
- Roast
- Bake
- Grill
- Broil
- Microwave
- Poach
- Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil, or reduced sodium chicken broth.
These were some foods to eat while suffering from high cholesterols. Following are some of the tips given, for best results try to follow them.
- Buy fat free milk rather than whole milk. Fat free milk has just as much or more calcium and other nutrients as whole milk with much less saturated fat and cholesterol.
- Go for fat free, reduced fat, low fat or part skim cheese. If you are watching your sodium intake, choose lower sodium cheeses.
- Buy frozen desserts that are lower in saturated fat, like ice milk, low fat frozen yogurt, low fat frozen dairy desserts, fruit ices, sorbets, and Popsicles.
- Buy light or nonfat mayonnaise and salad dressing instead of the regular kind that are high in fat.
- Try fresh ground turkey or chicken that is made from white meat like the breast.
- When buying fats and oils, remember to choose liquid vegetable oils that are high in unsaturated fats like canola, corn, olive, peanut, safflower, sesame, soybean, and sunflower oils.
- Buy fruits and vegetables to eat as snacks, desserts, salads, side dishes, and main dishes
- Choose chicken and turkey without skin or remove skin before eating.
- Some fish, like cod, have less saturated fat than either chicken or meat.
- Choose whole grain breads and rolls often. They have more fiber than white breads.
- Since even the leanest meat, chicken, fish, and shellfish have saturated fat and cholesterol; limit the total amount you eat to 6 ounces or less per day.