Many people in the United States need to follow a low-cholesterol diet. Cholesterol is an artery-clogging fat that is the leading cause of CHD (coronary heart disease), according to the American Heart Association. Cholesterol forms sticky plaques inside your blood vessel walls, creating blockages. CHD is the leading killer of American men and women. Diet is the main therapy against CHD, so learning to eat the right way is vital.
Healthy Foods Help Lower Cholesterol.
Healthy foods for those on a low-cholesterol diet include foods high in monounsaturated and polyunsaturated fats, such as olive or corn oil. Foods rich in fiber help reduce cholesterol, such as dried beans, peas and oatmeal. Foods lower in sodium are included in a low cholesterol diet, and these include fresh fruits and vegetables, potatoes, rice and pastas. To cut back on cholesterol and saturated fats, use meats trimmed of fatty marbling, low-fat cheese, skim milk, low-fat ice cream and low-fat snacks.
Low Cholesterol Meal Planning
The typical American diet of sausage, muffins or donuts, coffee and bacon is loaded with saturated fat, cholesterol and sodium. Eating this diet puts you at risk for CHD. A healthier choice would be a high-fiber cereal with skim milk; a low-fat bagel, English muffin or whole-grain toast; fresh fruit; and black coffee or hot tea. Skip the fast food places at noon and eat a low-fat sandwich and some fruit. For dinner, have spaghetti with lean ground turkey, fresh unbuttered garlic bread, a salad and fruit for dessert.
Snacks for a Low Cholesterol Diet
Knowing what to eat for snacks means learning how to read a food label. It is wise to choose a snack that has less than 140 calories per serving. According to the U.S. Department of Health and Human Services 1994 publication "Focus on Food Labeling," the snack should have less than 5 g of fat and less than 20 g of cholesterol per serving to be part of a low-cholesterol diet. Fruits and vegetables also make great snacks.
Exercise and Cholesterol
Some athletes think they can exercise hard and eat what they want and maintain a good cholesterol profile. This is not true. Exercise can help lower cholesterol but not if you put the wrong foods in your body. Learn how to eat a low-cholesterol diet to keep your cholesterol down and your risk for coronary heart disease down for life.
References
- American Heart Association
- "Kraus's Food, Nutrition, & Diet Therapy," 10th Ed.; L. Kathleen Mahan and Sylvia Escott-Stump; 2000
- "Nancy Clark's Sports Nutrition Guidebook," 4th Ed.; Nancy Clark; 2004
- "Focus on Food Labeling"; Department of Health and Human Services; 1994
