Cholesterol lowering diet
Cholesterol is a substance that is synthesized inside the human body and is required for the formation of Vitamin D. It is also a necessary component for the production of hormones and bile salts. However when the quantity of cholesterol increases it can lead to an increased risk of heart diseases. There are basically two types of cholesterol one is good cholesterol i.e. HDL (High Density Lipoprotein) and bad cholesterol i.e. LDL (Low Density Lipoprotein).
It is very important that to lead a healthy life you should consume a balanced cholesterol diet. For people who already have a high cholesterol level they should switch over to a cholesterol lowering diet. Most of the cholesterol lowering diets aim at reducing the bad cholesterol level in the body as this type results in most of the heart related complications.
Any diet that has good quantity of saturated fats would result in increase of cholesterol levels. It is hence advised that you avoid eating foods that are rich in saturated fats. On the other hand foods containing unsaturated fats decrease the cholesterol level. Such foods can help you in lowering the cholesterol levels and also in maintaining a healthy diet plan.
Foods that lower cholesterol
For cholesterol lowering diet you should avoid intake of fatty meats like beef, processed foods, organ meats like liver, heart and kidney. On the other hand you can include things like seafood, fish like salmon, tuna, sardines etc. Fish meat contains omega-3-fatty acids that help in removing the excess of cholesterol from the body. You should also consider switching over to skimmed milk rather than having the fat-rich milk. You should also reduce the quantity of other dairy products like butter and cheese to have a cholesterol lowering diet.
Your cholesterol lowering diet should include lots of vegetables, whole grain products, fruits and cereals. You should go in for green leafy vegetables, carrots, dried peas, soy etc. Cut down on fried foods and switch to home-cooked food. You can include figs, almonds, oats and berries. These have low cholesterol content. When on a cholesterol lowering diet you should have plenty of water and fluids so that it can help you flush pout the excess of cholesterol.
You should substitute your saturated fat diet with fiber and starch. You can have lots of bread, cereals and fresh fruits and vegetables. They help you in lowering your calories apart from reducing the cholesterol level. They also serve as good sources of minerals and vitamins that provide you with nutrition and keep your diet balanced.
Amount of cholesterol to be consumed
If you have a high blood cholesterol level then you should consume less than 10% of saturated fats and your total fat content should be lower than 30%. The cholesterol intake should not exceed 300mg in a day. Before you eat anything you should check the calories on the label of the food product so that you can monitor your calorie intake. If still your condition does not improve then you should reduce your saturated fat intake to less than 7% and the cholesterol intake should be less than 200mg in a day.
When you start having a healthy diet that has low cholesterol content and has lots of fiber you can bring down your cholesterol level to a considerable extent. If you are having meat then grilling it instead of frying it can help you reduce the cholesterol levels. Once that you start taking in cholesterol lowering diet then within two to three weeks you can notice the reduction in your blood cholesterol level. However, the reduction in the level of cholesterol depends on the amount of your serum cholesterol level before you start the diet. Make sure that you use olive oil and canola oils to cook your meals. You can also use safflower, corn, sunflower, soybean and corn oils.
However before you switch over to cholesterol lowering diet you should make sure that you consult a dietician. Before putting someone on a diet therapy it is important to check that the person does not have any other causes of hyper-cholesterol like diabetes mellitus, anabolic steroids, obstructive liver syndrome, hypothyroidism etc. The dietician would be able to guide the person on what diet plan should he or she follow.
For an ideal cholesterol lowering diet you can have the following as per recommended by the U.S Department of Agriculture:
You can have 6-10 servings of cereal, bread, pasta, and rice. Include whole grain food in your meals.
Have 3-5 servings of vegetables. Include green leafy vegetables either chopped raw or cooked. Also include vegetable juice.
You can have 2-4 servings of fruits also in a day mainly consisting of apples, oranges and bananas, you can even opt for canned or cooked fruits.
Also include some dairy products like yogurt, cheese and milk but only 1-2 servings in a day. Prefer using low fat or no fat items in dairy products. Also try and use less of fats and oils and sweets in your diet.
Eggs are not included in such diets because of their high cholesterol content. So if you wish to have a cholesterol lowering diet you should plan it accordingly and also consult a dietician before you start on this kind of a diet. Starting such a diet may cause a bit of problem in the beginning as you would be avoiding some of your favorite food items but once you get used to it then it won\'t be difficult.
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