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A diet for lowering cholesterol is low in
saturated fat and low in cholesterol.
On a diet for lowering cholesterol you
should eat:
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Less than 7% of the day's total calories from saturated fat.
Saturated fat is found in fatty cuts of meat, poultry with the skin,
whole-milk dairy products, and in tropical oils like coconut, palm
kernel and palm oils.
-
Only 25-35% of the day’s total calories from fat (all types.)
-
Less than 200 milligrams of dietary cholesterol a day.
-
No more than 2400 milligrams of sodium intake a day.
-
Just enough calories to achieve or maintain a healthy weight and
reduce your blood cholesterol level. (You don't want to gain weight
when you follow the diet for lowering cholesterol.)
If your LDL is not lowered enough by
reducing your saturated fat and cholesterol level intakes, you can
increase the amount of soluble fiber in your diet.
Foods
low in Saturated Fat
One of the key components in a diet for
lowering cholesterol is to eat plenty of foods low in saturated fat.
So what are these foods?
They include fat free or 1% dairy
products, lean meats, fish, skinless poultry, whole grain foods, and
fruits and vegetables. Look for soft margarines (liquid or tub
varieties) that are low in saturated fat and contain little or no
trans fat (another type of dietary fat that can raise your cholesterol
level).
Foods High in Cholesterol
Your diet for lowering cholesterol
should also eliminate as many foods high in cholesterol as possible.
These foods include: liver and other organ meats, egg yolks, and
full-fat dairy products.
Foods High in Fiber
Good sources of soluble fiber include
oats, certain fruits (such as oranges and pears) and vegetables (such
as brussels sprouts and carrots), and dried peas and beans.
Now that you know what a diet for lowering your cholesterol
includes, click here for some
low cholesterol recipes.
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