Cholesterol was once a word associated with middle-aged men and heart attacks. But now that the US childhood obesity rate has more than tripled over the past three decades, it has become a concern for children and their parents. Parents who want to ensure that their children grow up with a healthy heart, low cholesterol, should stay to make sure they are eating a cholesterol lowering diet
Get. Rid of Red Meat
Start by eliminating the cholesterol-laden meat, such as beef or pork, from the child’s diet. If she insists on a hamburger, stick to lean cuts like sirloin. For meat in general, substitute lean turkey or chicken. Serve white meat only and remove the skin to keep bad cholesterol levels low.
Even better, introduce fish like salmon or tuna at kid’s dinner plate. This does not mean fish fingers or breaded fillets, which are often made of less healthy fish and then fried. Baked, grilled or canned salmon and tuna boast low levels of cholesterol and they provide omega-3 fatty acids, which are good for your heart. Try new and different ways to prepare them, so that they become more attractive to younger tastebuds. But avoid giving your child too much shrimp. Although a serving of shrimp has less saturated fat than red meat, containing the third your daily intake of cholesterol.
If you are a parent trying to create a low cholesterol diet, go through the cupboards and refrigerator and throw away the fat, fat, corn oil, vegetable oil or margarine containing trans fats. All these are nightmares for cholesterol. Hide butter on the back of the refrigerator and buy healthy oils like olive oil, canola oil and sunflower oil to use for everyday cooking. Some spreads have also been formulated to have low levels of cholesterol, but make sure that any product you buy does not have trans fat.
Fiber is another key to lower cholesterol and prevent heart disease. However, while both types of fiber (soluble and insoluble) provides health benefits, it is soluble fiber that will lower cholesterol. Many cereals that appeal to children are now increasing their fiber content. Stock up on oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables. Oranges, apples and carrots are especially good sources of soluble fiber, and most kids love them as snacks.
Omega-3 fatty acids
Scientists have shown that omega-3 fatty acids may help reduce cholesterol levels. Although children may recover some of omega-3 fatty acids from salmon and tuna, you should also try to serve them walnuts, whole grain breads and pasta and soy products. Manufacturers make many meat substitutes, such as veggie dogs, soy, and these often looks and tastes like meat enough to please children. Further, the ground flax seed used as a hidden replacement for oil in almost all baking recipe.