A diet to lower your cholesterol can help protect you against developing cardiovascular disease. A cholesterol-reducing diet, rich in fiber, provides additional health benefits such as reduced weight, lower blood pressure and protection against Type 2 diabetes. You don't need to go hungry on a diet to reduce cholesterol; if you plan carefully, you can continue to eat most of your favorite foods.
Recommended Fat Intake
MayoClinic.com recommends you limit your daily fat intake to between 44 and 78 g to control cholesterol. This total can include unrestricted amounts of healthy fat such as monounsaturated fat found in olive oil, canola oil and most nuts, and polyunsaturated fat found in corn oil, fish, flaxseed and walnuts. You should limit your consumption of fats known to clog arteries. Keep saturated fats, found in meat and dairy products and tropical oils, to between 16 and 22 g daily. Limit trans fat, found in shortening and margarine, to 2 g daily.
Fiber and Good Health
A high-fiber diet can help lower your cholesterol. Soluble fiber, found in whole grains such as oatmeal and bran, and in fruits such as apples and pears, helps your body eliminate accumulated fat in your arteries. Dietary fiber found in complex carbohydrates in fruits, vegetables, legumes and whole grains can help regulate your blood sugar. Complex carbohydrates, unlike refined carbohydrates such as table sugar and cake, enter your bloodstream slowly. The American Dietetic Association recommends that women include 25 g of fiber in their diets and men 38 g.
Healthy Choices
A healthy diet includes a good mix of protein, dairy, fruits, vegetables and grains. If you're trying to lower your cholesterol, choose proteins low in saturated fat. Water-packed tuna and skinless chicken make good choices as do plant-based sources of protein such as black beans and tofu. Low-fat and non-fat dairy provide calcium with little or no saturated fat. You can also obtain calcium in broccoli and fortified orange juice. Most fruits contain no saturated fat -- coconut is a notable exception -- and vegetables are mostly free from saturated fat. Whole grains provide more health benefits than refined grains. Good choices include brown rice, multi-grain bread and whole wheat pasta.
Sample Menu
A sample menu that would meet the requirements of lowering cholesterol and promoting good health might begin with a breakfast of oatmeal cooked with non-fat milk and topped with a handful of almonds and a sliced banana. Lunch might include a turkey sandwich on whole wheat bread topped with tomato, spinach and avocado. For dinner, you could make a stir fry with chicken, broccoli, carrots, onions, sprouts, peanuts and cabbage served over brown rice. For snacks and desserts, consider low-fat yogurt and berries, a baked apple topped with cinnamon and oats, a homemade bran muffin or a sliced pear with peanut butter or almond butter.
References
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; 2009
- Harvard University; The Truth About Fats: Bad and Good; 2007
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Dietetic Association, Eat Right; Health Implications of Dietary Fiber,;2008
- University of California San Francisco; Cholesterol Content of Foods; February 2011
