Cholesterol Friendly Diet
To maintain a healthy heart, you must adapt to a cholesterol-friendly diet. By implementing changes in your diet, your cholesterol level can be reduced as much as 15 percent or more.
Fats consumed should be no more than 35% of your daily calories. Total calories from saturated fats should be less than seven percent. Try to consume enough calories to maintain a lower cholesterol level. However, if you have a high cholesterol level, check with your physician for fat intake recommendations.
You should actually limit your salt (sodium) intake to 2400 milligrams a day. Reducing your intake is preferred; However, sea salt can be used if necessary. Too much salt intake can cause high cholesterol levels.
To keep your cholesterol levels down, eat foods that contain soluble fiber. Soluble fiber is fiber that digests slowly. Some examples of this are oat bran, barley, beans, peas, fruits and vegetables. If there is still more Low Density Lipoproteins than needed, you can eat more soluble fibers to lower your cholesterol level.
Processed foods and fried foods contain lots of fat and salt. Eating too much of this can cause your cholesterol level to skyrocket. It is recommended to avoid eating these types of food or eat them in minimal moderation, if
possible. Meats, such as cold cuts and hot dogs should also be eaten at minimum and moderate intervals.
When preparing poultry (chicken, turkey), the skin can remain to seal in the juices. After it is done and ready to serve, remove the skin prior to serving. Even though lean meat is better for you, it still contains a small amount of saturated fats and cholesterol. The recommending daily serving is six ounces or less.
You can also have a cholesterol friendly diet by preparing food in the following ways:
- Baking (in the oven)
- Using a broiler
- Grilling (using the George Foreman Grill® removes a lot of fat!)
- Microwave
- Roasting (make sure to remove the fat)
- Steaming
- Stir-frying
Using these methods of food preparation, you don’t consume a lot of fat. These methods also contribute to a healthy lifestyle and lower cholesterol levels.