Diet for Lowering Cholesterol

Posted on December 19, 2007 in Diet for Diseases

Eating the right food will always keep you away from diseases. When it comes to your heart, concentrate more on low cholesterol diet to save you from stroke or other heart diseases. Learn more…

Cholesterol is the main enemy of your heart. While a limited amount of it is beneficial, an excess of it is harmful. So a proper dietary plan can help you get rid of the problem. We will suggest you some dietary changes that will help you lower your cholesterol for your betterment.

Dietary Changes to Reduce Excess Cholesterol

These are some helpful dietary tips that will help you to cut off the excess amount of cholesterol from your diet.

Try to eat fish 2 to 3 times a week. Make sure that your fish is baked or poached but not fried.
As a medium of cooking, use extra virgin olive oil or walnut oil. These will reduce your risk of cardiovascular disease.
Take only whole grain products. Do not eat white pasta or white bread.
Oats and oatmeal are very helpful in reducing cholesterol. Try to include them in your diet.
Eat soluble fiber in the form of fruits, vegetables, whole grains and nuts to reduce cholesterol.
Eat low-carb vegetables like spinach, broccoli, lettuce, and green.
Eat fresh fruits. They are excellent anti-oxidants and help in fighting cholesterol.
Do not eat rich and high cholesterol deserts.
Do not eat too much sweet.
Garlic is very good at fighting out cholesterol. Try to add garlic in your food items as much as possible.

We know that it is not possible for you to change your diet totally, after reading the above points. Soups and broths are certain dishes that cannot be cooked without some oil. We have a set of tips too, that might help you to reduce the extra fat from your soup that you are cooking. These are:

After you finish cooking the soup, refrigerate the food. This will make the excess oil cake up and float on top. Then with the help of a spoon fish out the oil, and your soup is safe again.
If you do not have time to chill your soup, you can also use bread slices directly to soak the oil that floats on top.
You can also put some lettuce leaves on the heated soup. When the leaves soak up the oil, remove them.

How will you reduce that extra amount of fat that you get along with the meat you purchase?

You all know that whenever you purchase meat, the butcher never eliminates the extra visible fat from the meat. Ask him to cut off the visible fat content. You can also refrigerate the meat, and when the fat freezes cut it off.
Another way to eliminate the extra fat is to cook the meat partially and drain the fat content.
Do not fry meats. Bake it or shallow fry it with very little amount of extra virgin olive oil.
Do not include pork, bacon, ham and sausages in your diet. Among all types of meat, these are highest in fat content.

What about fish. Are all types of fish safe for low-carb diet?

Generally fish are excellent low-fat food sources. Several fish like – haddock, tuna, perch, sturgeon, flounder, scallops, smelts – are particularly low in fat. Others like porgy, cod, brook trout and croakers are fairly high in fat content, but quite low in fat content compared to meats.

Are poultry and eggs safe too?

Skinless chicken and turkey are tremendous sources of animal proteins for cholesterol lowering food. But use lean poultry. Dark meat of poultry is again high in cholesterol. So, avoid it.
Duck and goose are again very high in cholesterol. Avoid them.
Egg white should only be eaten, as it is rich in protein.

What about milk and milk based products?

Choose skimmed milk and milk products. Avoid cheese and butter, and opt for sour yogurt and margarine.

Therefore this short list of do’s and don’ts will help you to some extent to ward off that extra fat from your diet, and keep you healthy.

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Diet for Lowering Cholesterol

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