A healthy diet is important for longevity and day-to-day well being. Unhealthy foods cause obesity and chronic diseases such as diabetes and even some cancers. Choosing the right foods--low in cholesterol and saturated fat--is the first step in achieving overall health.
Step 1
Eat all kinds of fruits and vegetables. They contain no cholesterol or saturated fat. Frozen and fresh are best, but canned are also a good option as long as there is no added sugar.
Step 2
Snack on unsalted nuts and seeds. These contain monounsaturated fatty acids that help raise good HDL cholesterol and lower bad LDL cholesterol. Make sure nuts and seeds are not soaked or cooked in animal fats.
Step 3
Choose meats that are lean and skinless such as chicken and turkey. Although fish is healthy, shellfish can be high in cholesterol and should be eaten only occasionally.
Step 4
Increase your intake of dietary fiber. The American Heart Association recommends 25 to 30 grams of soluble and insoluble fiber per day to lower cholesterol and even prevent certain cancers.
Step 5
Drink skim milk rather than whole milk and eat low-fat cheeses. All dairy products can be dangerously high in saturated fats.
Tips and Warnings
- Do not drink sugary soft drinks. Avoid fried foods. Cook with light vegetable oils such as canola and olive.
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