How to Plan Low Cholesterol Diet?

Carbohydrates and fats are the major source of energy for the body. However too much of fat is harmful for the circulatory system as it increases the cholesterol levels in the body. Cholesterol is a big reason behind heart attack or stroke. That’s the reason why the diet that we are now going to discuss is called a low cholesterol diet or low cholesterol foods.

There are two sources of Cholesterol. Most of the cholesterol in your body is made by the liver, using various nutrients (especially from saturated fats). Some cholesterol is directly welcomed into the body by eating animal products such as egg yolks, organ meats and milk products.

Saturated fats increase the cholesterol in the body within no time. Therefore it is best to avoid fats and animal products. However it doesn’t mean that we should completely resist eating them.

Know the Facts about Fats:

  • Fats are generally distinguished into saturated fats and unsaturated fats. Saturated fats solidify at room temperature. These are found in animal products which include milk and poultry, and they raise the blood cholesterol levels very soon. However few vegetable fats like palm oil, coconut oil and cocoa act like saturated fats. Therefore, it is best to avoid them. Even hydrogenated oils that are used in baked goods and margarine are saturated fats.
  • Unsaturated fats do not solidify at room temperature. Unsaturated fats are mostly found in plants, and are less likely to raise blood cholesterol levels. In fact, it is also proved that unsaturated fats found in olive, canola oils and peanuts even reduce the blood cholesterol.
  • The fat and cholesterol amounts recommended for a healthy diet varies as per the daily calorie necessities of each person.
  • Only 30% of the whole calorific value consumed by a person in a day should be fat. One gram of fat gives NINE calories of energy. This is a simple way to understand how many grams of fats should be taken. Also, of all the fat consumed only 25% can be saturated fats.

Guidelines to Make Your Own Low Cholesterol Diet:

  • Reduce the consumption of sugar and alcohol as they provide very few nutrients and too many calories.
  • Smoking increases the risk of heart disease. Quit smoking now.
  • Fish like mackerel, salmon, herring, tuna and albacore contain oil called Omega-3 fatty acid. This oil helps in lowering blood cholesterol. This doesn’t mean that fish supplements are recommended.
  • Sodium contents increase blood pressure in those already suffering heart problems. Hence sodium contents should be reduced.