A 1,200 calorie low-cholesterol diet will focus on consuming fruits, vegetables and unprocessed whole grains and reducing intake of meat and dairy, as cholesterol is only found in animal products. By reducing meat and dairy consumption and taking in fiber-filled fruits and vegetables, you stay full longer and adhere to calorie limits.
Modifications
Foods to consume in a low-cholesterol diet include oranges, apples, broccoli, legumes, brown rice, whole wheat cous cous and beans. Foods high in cholesterol include animal livers and kidneys, pork chops, cream, milk, steak and bacon. Consumer non-animal sources of protein such as beans, and switch from butter to vegetable oils to cut cholesterol and maintain a 1,200 calorie diet.
Significance
Cholesterol is a lipid produced in the human liver that serves as a precursor to many hormones and as a precursor for vitamin D absorption. The body produces adequate levels of cholesterol for these functions so it is not essential to obtain cholesterol through the diet.
Identification
The cholesterol level of packaged foods is listed on nutrition labels in milligrams and as a percentage of daily values, based on a 2,000 calorie diet. A claim of "cholesterol free" means that a food has less than 2mg of cholesterol per serving while a "low-cholesterol" claim means a food has 20 or fewer mg of cholesterol per serving.
Benefits
Monitoring cholesterol intake is important to heart health. A low-cholesterol diet that replaces meat and dairy with vegetables, legumes and beans is higher in fiber and lower in saturated fat. According to the American Heart Association, diet modification is a key way to lower high blood cholesterol, which can lead to coronary heart disease, heart attack and stroke.
Resources
The American Heart Association offers low-cholesterol recipes, and the Mayo Clinic provides an interactive guide to reading food labels, which can help you track calories and cholesterol levels (see "Resources").
References
- "Nutrition: Real People, Real Choices"; Susan Hewlings and Denis Medeiros; 2008
- Amerian Heart Association: Low Cholesterol Recipes
- American Heart Association: Lifestyle Changes and Cholesterol
- Mayo Clinic: Interactive Guide to Nutrition Labels
