Cholestrol

Controlling Cholesterol With Diet

If you are diagnosed with elevated cholesterol levels, your physician suggests you to undergo certain dietary changes.

Controlling cholesterol with diet

is not only about what foods to cut, but also about what foods to eat. This means dietary changes i.e a change in buying, cooking and eating food.

A Heart Healthy Diet For Controlling Cholesterol With Diet

Certain guidelines were given by the

American Heart Association and the National Heart Lung and Blood Institute

for controlling cholesterol and having a healthy heart. The following are those guidelines:

  • Limit cholesterol intake to less than 200 milligrams in your daily diet if you are having high cholesterol levels in your bloodstream.
  • Limit trans fat intake to less than 1 % in your daily calorie diet.
  • Intake of saturated fat should be less than 7 % in the daily diet.
  • The total fat consumption should not be more than 25 – 35 %in your daily diet.
  • Consume only 2,400 milligrams of sodium and not more than that each day. Sodium here includes the salt present in foods and the salt present in packaged foods.
  • If you have the habit of consuming alcohol, limit its intake. Women should take only one drink or less and men 2 drinks or less a day.

For

controlling cholesterol with diet

, you should even know what foods are appropriate to eat. Healthy foods rich in calories and fats add up the weight when you eat more than you are supposed to eat. The easy way to keep an eye on what you are eating is to measure the food. 1 cup equals your fist size, 1 serving of meat equals 3 ounces.

Make Healthier Food Choices For Controlling Cholesterol With Diet

If you know what kind of food to choose, it can be both delicious and good for your heart. Most of the foods are high in cholesterol, but need to be aware of the low cholesterol foods. Here is a list of foods that make your meal delicious and good for heart.


  • Lean meats –

    Lean meats do not have rich cholesterol amounts and are good meat options. They include lean beef, skinless chicken or turkey, pork loin or pork tenderloin.


  • Light dairy –

    Choose low fat or fat free dairy products like yogurt, cream, cheese and milk. Dairy products are calcium rich and contain high amount of fats so you need to be careful when you choose dairy products.


  • Fruits and Vegetables –

    Consume more and more amounts of fruits and vegetables everyday. Take at least 4 – 5 servings of them.


  • Fiber –

    Whole grain products such as whole wheat bread, whole wheat pasta and brown rice are rich in dietary fiber and help in controlling cholesterol when consumed regularly. Even fruits and vegetables are good sources of fiber. Include 25 – 30 grams of fiber in your daily diet.


  • Fish –

    Fish is very good in controlling cholesterol levels when consumed regularly. Take about 2 servings of fish every week.

  • Avoid processed meats, fatty meats, cookies, high sugar drinks, chips and desserts.


Cooking Techniques For Controlling Cholesterol With Diet

Until and unless you prepare the above mentioned healthier foods in a healthy way, they wont do any good in controlling cholesterol. Here are some cooking techniques that help in lowering cholesterol and burning calories and fats.


  • Don't fry –

    Avoid frying foods. Instead broil, grill or bake them.


  • Avoid salt –

    Instead of adding salt, season food with spices, fresh herbs or lemon juice.


  • Use vegetable oils –

    Cook foods with low cholesterol oils such as canola oil, olive oil or sunflower oil. Avoid butter or margarine and shortening.


  • Choose fresh foods –

    Choose fresh vegetables for cooking and prepared foods, canned vegetables and fruits and prepackaged foods.

For

controlling cholesterol with diet

, eat the right type of foods, cook them in healthy way and avoid consumption of foods that raise bad cholesterol levels.


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