Your liver produces most, if not all, of the cholesterol your body needs. Your diet can also provide an abundance of cholesterol as well, especially if you are a heavy meat eater. Having a high LDL, low-density lipoprotein, count can cause cholesterol to attach to artery walls and block blood flow. Always discuss your cholesterol level, and ways to control it, with your doctor before making any changes to your diet.
Foods to Avoid
Saturated fats and trans fats will increase your LDL and total cholesterol level and should be eaten in moderation or avoided. Trans fats are found in most solid margarines and shortenings. Be aware that many prepackaged baked goods have trans fats hidden in them and might be called partially hydrated oils. Sources of saturated fats include meat, organs, dairy and eggs. Choose very lean cuts of meat or eat soy products, such as tofu or tempeh, instead. Use non-fat dairy or non dairy substitutes such as soymilk, almond milk or rice milk. Egg whites are cholesterol-free and can be an easy substitute for whole eggs.
Food Preparation
Bake or grill any meat dishes to prevent adding any excess fats and avoid dishes that require sauces. If you must saute or fry, choose monounsaturated oils, such as olive and canola. These oils are also a better choice when preparing salad dressings. Use margarines that contain plant stenols or sterols in place of other margarines or butter. They contain heart healthy benefits without increasing your LDL levels. The American Heart Association suggests you keep your sodium levels low, add spices, herbs and citrus juice to increase flavor without added salt. When baking, use fruit purees instead of the fat called for in recipes. Prune puree and applesauce offer delicious results, as does non-fat sour cream.
Food Choices
Prepare fish instead of meat two to three nights a week. Cold water fatty fish, such as salmon are low in saturated fats and contain omega-3, which can help prevent heart disease. If you want to avoid all saturated fats, go for a vegetarian meal. You can replace meat with soybean products, grains, mushrooms and beans. Kidney beans and oats contain high amounts of soluble fiber which can absorb cholesterol before it gets into the bloodstream. Make your plate colorful and healthy by adding plenty of nutrient-rich vegetables.
References
- MayoClinic.com: Top 5 Lifestyle Changes to Reduce Cholesterol
- American Heart Association: Cooking for Lower Cholesterol
- National Heart, Blood and Lung Institute: The TLC Diet: A Heart Healthy Eating Plan
- University of Maryland Medical Center: High Cholesterol Guide
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Numbers
Member Comments