Simple Low Cholesterol Diet

Simple Low Cholesterol Diet

By | January 1, 2017

Your simple low cholesterol diet will include heart healthy foods that promote cardiovascular health, as promulgated by the American Heart Association. Your body makes cholesterol to survive. Further cholesterol obtained through the foods you eat, according to the Mayo Clinic. In addition to knowing what foods to eat, you must be aware of how to prepare them in a healthy, low cholesterol Field

Heart Healthy Foods
Eat a variety of foods rich in fiber and antioxidants. Many fiber-rich foods are high in antioxidants, according to US Department of Agriculture. Fiber-rich foods include whole grains such as oats, oat bran, whole wheat, barley, brown rice and lesser known grains such as quinoa, millet and triticale, beans (especially cholesterol-lowering kidney beans) and lentils, nuts such as almonds, pistachios and walnuts, seeds such as flax seed and sunflower seeds, monounsaturated and polyunsaturated varieties of oil; plant sterols such as soy foods (including soy milk, tofu, tempeh and soy beans) and fruits and vegetables.

Eat foods fortified with plant sterols. There are varieties of orange juice, vegetable oil spread, snack bars, smoothies and mayonnaise available that have been fortified with plant sterols. Read the labels. The American Dietetic Association recommends that you eat 2-3 grams of plant sterols daily.

Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids are nutrients powerhouses that can lower LDL cholesterol. According to the Mayo Clinic, foods rich in omega-3 fatty acids include salmon, herring, lake trout, mackerel, sardines, walnuts, sunflower seeds and linseed.

Not Heart Healthy Foods
Avoid or limit, foods high in saturated and / or trans fats. The Mayo Clinic and the USDA state that these foods raise LDL levels. Saturated fats are found in animal products such as red meat, organ meats, whole-fat dairy products such as butter, deep fried foods and processed foods. Many times, fast foods are high in saturated fat.

Avoid trans fats often found in commercially prepared baked foods containing partially hydrogenated oils and fats. These foods may include brownies, cakes, pies, energy bars and pastries.

Read Labels
Read food labels. You must be aware of what you eat, to follow simple low cholesterol diet. USDA recommends not eating more than 12 mg of saturated fat daily, on average. Whatever ingredient is listed first on the label is what the product contains the greatest amount.

Healthy cooking methods
Use heart healthy cooking methods. Your simple low cholesterol diet will be defeated if you are cooking food in an unhealthy way. The healthiest cooking methods include steaming, poaching, grilling and baking (without excess fat), according to the American Heart Association. Also, if you use oil, make certain it is a heart healthy variety.

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