Low Cholesterol Diet

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Low Cholesterol Diet Tips

Consumption of healthy, balanced diet helps you to reduce the risk factors, blood cholesterol, elevated blood pressure & obesity.

Which fat is not good?

There are various kinds of fat.

Saturated fat is a kind of fat that is seen in large amounts in animal meat, coconut oil, palm oil etc. This fat should be avoided because, it raises the blood cholesterol.
Trans fat is found in milk, beef or hydrogenated vegetable oils that are commonly used in baked food or fast-food restaurants. These also tend to elevate the blood cholesterol, so their use should be limited.
Polyunsaturated fats: These are present in vegetable oils & fish oils. They comparatively reduce blood cholesterol when consumed moderately.
Monounsaturated fats are found in sunflower, peanut, olive etc. They also lower the cholesterol level in the blood.

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What is the TLC diet?

It is Therapeutic lifestyle changes diet. It is endorsed by National Cholesterol Education Program. People, who are the victims or at high risk for heart disease can adopt this diet.

It recommends:

• 25 -35 % of unsaturated fat.
• Foods rich in complex carbohydrates like whole grains, fruits & vegetables.
• 10 -25 grams of soluble fiber.
• 2 g/ day of plant derived sterols.
• Balance energy intake & expenditure to maintain optimum body weight and/or prevent weight gain.

What Is a High Fiber Diet?

Dietary fiber is the parts of plants that are not easily digested. They can be further classified as soluble or insoluble.

Soluble fibers that are rich in oats, peas, beans, rice bran, citreous fruits, pulp of apple, strawberries etc., is shown to reduce blood cholesterol.

On the other hand, insoluble fiber through doesn’t seem to lower the cholesterol level, it aids in normal bowel function. Cereals, whole wheat, cabbage, beets, carrot, cauliflower, apple skin are known to contain insoluble fiber.

Cholesterol-Friendly Foods

Cooking tips:

Eating excess salt than the body requires may enhance the blood pressure. So, limit salt in cooking.
Drain the liquid from canned vegetables & wash them with water before cooking.
Use vegetable oil to brown or sauté foods.
Broil or grill instead of frying.
Don’t baste with dripping.
Use low-fat cottage cheese instead of regular high fat cheese.
Trim all visible fat from meat, take the skin off poultry after roasting and drain off fat when you broil, roast or bake.
Use egg without yolks.
Read the label carefully for low-fat on canned food.

What are functional foods?

Functional foods are fresh or frozen nutritious food that contain specific added ingredient that helps a specific body condition. Some examples for functional foods are

Benecol margarine- lowers cholesterol
Herbal tea
Orange juice-fortified with calcium
Vitamin D milk etc.

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