Sunday, October 25, 2009

CHOLESTEROL LOWERING FOODS





People with normal serum cholesterol, blood pressure, and no smoking are at lower risk for heart disease and live 6 to 10 years longer than people with all three risk factors. That sounds good.

There are many ways to lower your cholesterol levels. This will also lower your triglycerides, the other bad fat. Avoid or limit foods high in:


•    Saturated Fats: high fat meat cuts, butter, full-fat dairy products, poultry skin and coconut and palm oils.
•    Replace saturated fats from animal products with mono and polyunsaturated fats from plant oils
•    Trans Fats: in cookies, crackers, fast foods and processed foods.
•    Cholesterol: eggs (more than 3 per week) and organ meats
•    Increase intake of:
•    Fatty fishes, like salmon, swordfish, tuna and trout
•    Foods containing soluble fiber
•    Lose weight if you carry excess pounds
•    Keep up your aerobic physical activity
•    Quit smoking.

Below is a list of foods to include in your diet if your cholesterol level is high:

CARBOHYDRATE GROUP
Oat cereals, oat bran, barley
Breakfast cereals: minimum 4g fiber per portion with psyllium or flax seeds.
Whole wheat, whole grain or high fiber bread, buns, pasta, pita bread, flour
Brown rice, potatoes, corn on the cob, unbuttered popcorn

FRUIT AND VEGETABLE GROUP
Fresh, frozen or canned vegetables and fruits, including: apples, strawberries, citrus fruits, cranberries onion, watercress, vegetables, leeks, spinach, carrots, artichokes, avocado, broccoli, kale Brussels sprouts and cauliflower. Homemade vegetable soups (no cream).

DAIRY GROUP
Milk: skim, 1%, buttermilk
Yogurt: 0% or 1% fat
Cheese: Low fat, part-skim or fat free

PROTEIN GROUP
Soybeans, edamame, soybean products, tofu
Legumes: dried or canned beans, peas, lentils
Fish: Salmon, swordfish, tuna, trout
Lean Meat: chicken breast, pork loin, lean beef

FAT GROUP
Nuts: pecans, walnuts, soy nuts, almonds, etc.
Oils: canola and olive
Stanol-containing spreads
Avocado
Olives

HERBS AND SPICES
Add liberally to foods for enhanced flavor without additional fat and salt.



MISCELLANEOUS
In moderation include: tea, dark chocolate, red wine


So, there's still plenty to eat! 


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