Low Cholesterol Diet


Dietary fats are classified into saturated (bad) or unsaturated (good). If you have the intention to lower your blood cholesterol levels then you need to limit the intake of saturated fats. A person can remarkably improve his or her health by following a low cholesterol diet. Some useful tips on a low cholesterol diet are given below.

You must decrease total dietary fat, particularly trans fat and saturated fat because they can harm you by increasing your blood cholesterol levels. Unsaturated fats found in most plants are good for you as they are less likely to increase your blood cholesterol levels. Monounsaturated fats like canola, peanut, or olive oils are even beneficial in lowering blood cholesterol.

You should consume nuts, avocado and seeds in moderation, as they contain mostly healthy unsaturated fats. Oils containing polyunsaturated fats such as safflower, soybean, sesame, sunflower or corn oil are also healthy for you but you should limit or avoid butter, animal fat, coconut oil, palm and palm kernel oil, chocolate, lard, and hydrogenated fat.

You can include in your diet low fat cheese such as pot cheese, cottage cheese, ricotta, mozzarella and Swiss. But most cheese contain high amount of saturated fat; hence avoid cheese spreads, processed cheese and cream cheese.

It is essential to reduce consumption of dietary cholesterol. Intake of animal foods such as meats, organ meats, egg yolks, whole milk and milk products can increase cholesterol in your body; hence limit or avoid their consumption. You can eat skinless chicken and turkey but should avoid eating processed poultry products and self basted poultry.

You can include lean meats in your diet but take care to trim away the excess fat. Fatty meats such as hot dogs, ham, mutton, corned beef, and bacon along with all organ meats should be avoided. Fish oil is beneficial for your heart. You should eat fish 3 times per week. Include fish that are high in fish oil like mackerel, swordfish, salmon, Pollock, albacore and blue fish. Exclude deep fried or sautéed seafood from your diet.

You must eat plenty of vegetables and fruits because they are low in fat and calories and will not increase your cholesterol levels. You must limit your salt intake as excess salt is usually associated with high cholesterol and heart disease. Increase intake of dietary fiber, particularly probiotic fibers and complex carbohydrates.


This entry was posted in Diet